A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A wall-based shoulder movement that trains upper-back control and shoulder mobility.

1. Stand with your back to a wall and feet a small step forward.
2. Press your head, upper back, and hips toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up as far as you can without arching your back.
5. Slide your arms back down to the start and repeat.

A gentle nerve glide for one arm that uses shoulder, wrist, and neck motion.

1. Stand tall with one arm out to the side, palm up.
2. Slowly straighten your elbow and extend your wrist and fingers.
3. Tilt your head away as you open the hand.
4. Bend your elbow and relax your wrist to return.
5. Finish your reps, then switch sides.

A finger mobility drill for both hands that trains finger control through several fist shapes.

1. Hold both hands up with wrists straight and fingers long.
2. Bend your fingertips into a hook, then straighten.
3. Make a full fist, then straighten your fingers.
4. Bend at the big knuckles into a flat fist, then open fully.
5. Move slowly through each shape for your reps.

An isometric wrist drill that trains your wrist extensors without moving the joint.

1. Sit or stand with forearms supported and palms facing down.
2. Place the backs of both hands under a fixed surface.
3. Press your knuckles upward into the surface without moving your wrists.
4. Hold the effort and breathe, then relax.

A forearm rotation that trains wrist and forearm control through palm-up and palm-down positions.

1. Sit or stand with one elbow bent at your side.
2. Keep your upper arm still and rotate your palm up.
3. Rotate your palm down with control.
4. Move slowly through a comfortable range.
5. Finish your reps, then switch sides.

A forearm stretch that targets the wrist flexors on one arm at a time.

1. Extend one arm in front of you, palm up.
2. Keep your elbow straight and gently pull your fingers back.
3. Hold the stretch and breathe slowly.
4. Release gently, then switch sides.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.

A one-arm wrist hold that trains your wrist flexors without moving the joint.

1. Sit or stand with one forearm supported, palm facing up.
2. Bend your wrist slightly toward you and press into your other hand.
3. Match the pressure so your wrist does not move.
4. Hold and breathe steadily, then relax.
5. Switch arms and repeat.

A simple finger opening move that trains the muscles on the back of your hands and forearms.

1. Hold both hands in front of you with relaxed wrists.
2. Make loose fists with your thumbs outside.
3. Open your hands and spread your fingers wide.
4. Pause briefly, then return to loose fists.
5. Repeat for the set.

A gentle side-bend stretch for the side of your neck, held still while you breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Let your right ear move toward your right shoulder.
3. Hold the stretch and breathe slowly.
4. Return to center, then switch sides.

A gentle wrist mobility drill that moves both wrists through circles to warm your forearms and hands.

1. Stand or sit tall with your arms relaxed and elbows bent.
2. Make slow circles with both wrists in one direction.
3. Keep the movement smooth and controlled.
4. Reverse direction and circle both wrists the other way.

A forearm self-massage drill using a ball to roll tight spots and warm up your wrist and forearm.

1. Place a massage ball on a table and rest one forearm on it.
2. Lean in gently and roll from wrist toward elbow.
3. Pause on tender spots and make small circles.
4. Turn your palm up or down to reach different areas.
5. Finish your time, then switch arms.