Feel stiff or get random upper body pains? Your upper body muscles could be out of balance. Testrun this routine to activate some commonly neglected muscles and get your arms functioning well.

Use this routine to start waking up some often sleepy/weak muscles in your upper body. Don't let them slack off. Getting the subscapularis, brachialis, pronator quadratus, and wrist and finger extensors active and strong gets your body moving as it should and prevents pain from cropping up later as your body compensates using the wrong muscles.

The first exercise does not require equipment. It is isometric and targets the subscapularis in your shoulder, which controls rotating your shoulder inward.

The second exercise requires a dumbbell. If you don't have one, use something where you can get a good grip on it. Go slow and do one arm at a time to restore balance to your elbow joint.

The third exercise target is the pronator quadratus (your forearm), helping to prevent golfer's elbow.

You'll need some sort of band, but if you don't have one, you can do the exercise without it. Focus on keeping your triceps on the whole time to shut off the muscles that tend to overcompensate.

The fourth exercise works the wrist and finger extensors. Most of us think about grip strength, but working those extensors creates the balance we need to prevent pain later on.

Practice this routine 23 times a week or even work it into your exercise routine to build and maintain balance within your body.

Do you feel better after going through this routine? Tap those like, subscribe, and notify buttons to receive new routines each week to keep you moving freely and without pain for life.

IN THIS VIDEO

00:00 Intro
01:45 Exercises 1: 3Way Subscapularis ISOs
04:45 Exercise 2: Brachialis Curls
08:58 Exercise 3: Pronator Quadratus Activator
11:40 Exercise 4: Wrist & Finger Extensors
13:50 Routine summary
14:25 Next steps

RESOURCES AND LINKS MENTIONED

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Precision Movement Academy: https://www.precisionmovement.coach/a... includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.