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Chapter 6: What’s your Problem...Hand or Wrist?

       Common Hand and Wrist Injuries

       Exercises for the Hand and Wrist

       Relaxing Your Hand

       Beginners Hand and Wrist Workout

       Intermediate Hand and Wrist Workout

       Advanced Hand and Wrist Workout

       Chapter 7: Performance Care for the Arm to Shoulder

       A Workout for Increasing Arm to Shoulder Performance

       Stretching and Myofascial Exercises

       Phase A - Start with Arm to Shoulder Performance

       Phase B - Intermediate Arm to Shoulder Performance

       Phase C - Advanced Arm to Shoulder Performance

       Chapter 8: Massage and Myofascial Releases

       Massaging Trigger Points in Your Arm

       Massage Your Neck and Shoulders

       Arm-Across-Body Stretch

       Ball Stretch for the Pectoralis

       Tennis Ball – Posterior Shoulder Release

       Tennis Ball – Anterior Shoulder Release

       Internal-External Shoulder Stretch

       Foam Roller for Your Shoulders

Chapter 9: Exercises for the Arm to Shoulder

       Setting and Activating the Scapula

       Ball Circles Against the Wall

       Four Cardinal Points with the Ball

       Bilateral Supination and Pronation

       Stretching and Relaxing the Arm, Elbow, and Shoulder

       Wall Forearm Extensor Stretch

       Ball Stretch for the Pectoralis

       Ball Stretch for Your Chest

       Leaning Into the Wall

       Triceps and Shoulder Stretch

       Stretch Your Upper Back

       Release Lateral Epicondyle on Foam Roller

       Release Medial Epicondyle on Foam Roller

       Release Forearm Flexors on Foam Roller

       Release Forearm Extensors on Foam Roller

       Strengthening the Arm, Elbow, and Shoulder

       Biceps Curl

       Alternating Hammer Curl

       Loading the Triceps

       Handball - Push and Pull

       Handball – Make a V

       Handball – Elbow Rotation

       Loading the Triceps with a Handball

       Cuban Shoulder Rotations

       Alternating Dumbbell Bench Press on Ball

       Lateral Raise on a Ball

       Lateral Raise with Tubing

       Standing Lateral Raise

       Handball Rotation

       Bench Dips for Your Triceps

       Prone Y on the Ball

       Prone T on the Ball

       Prone L - Retract Your Scapula

       Beginners Push-ups

       Intermediate Push-ups

Strengthening the Back and Core

       Beginners

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