- Kneel by a bench placing the arm you want to mobilise on, palm facing down.
- Bring a massage ball to the top of your forearm and move it around applying gentle pressure.
- Find the right/sore spot.
- You can move your wrist in various directions in order to mobilise your wrist extensors.
- Raise one arm keeping your shoulder relaxed.
- Hold the back of your palm with the other hand and passively flex the wrist.
- You should feel a stretch on the top part of your arm.
- Stand with feet hip-width apart.
- Hold a kettlebell with palms facing down.
- Lift kettlebell toward shoulders, squeezing biceps, then lower with control.
- Sit on preacher bench, grip EZ bar overhand at shoulder width, elbows resting on pad.
- Curl bar towards chin, keep elbows stable.
- Lower bar slowly to starting position, maintaining control throughout.
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