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Purpose: To strengthen the core and improve balance and stability. Method: On hands and knees, extend opposite arm and leg, hold, then return to starting position.

Purpose: To improve the range of motion and coordination of the thumb. Method: Touch the tip of the thumb to the tip of each finger, making an 'O' shape.

Purpose: To improve forearm rotation capability and muscle performance. Method: Rotate the forearm to turn the palm up (supination) and down (pronation).

Purpose: To target the biceps and forearm muscles. Method: Curl weights with palms facing towards each other, keeping elbows fixed to the sides.

Purpose: To strengthen the wrist and improve its range of motion. Method: Move the wrist up and down from side to side.

Purpose: To improve wrist flexor strength. Method: With palm facing up, curl a light weight towards the forearm by flexing the wrist.

Purpose: To enhance grip strength and hand coordination. Method: Squeeze a soft rubber ball or therapy putty with your fingers and hold the squeeze before releasing.

Purpose: To strengthen wrist extensors. Method: With palm facing down, lift a light weight by extending the wrist.

Purpose: To improve flexibility and strength in the wrist joint. Method: Sitting with forearm supported, move your wrist up and down holding light weights or a rubber band.

Purpose: To strengthen the shoulder muscles and improve joint mobility. Method: Moving the arm away from the body to the side and back again with or without resistance.

Purpose: To increase the range of motion and strength in the elbow. Method: Bend and straighten the elbow with or without hand weights.

Purpose: To promote scapular stability and relieve tension in the upper back. Method: While seated or standing, squeeze the shoulder blades together and hold, then release.

Purpose: To build upper body strength with reduced strain on the upper extremity. Method: Perform push-ups from the knees or against an elevated surface.

Purpose: To strengthen the rotator cuff and improve shoulder stability. Method: Hold a resistance band or dumbbell, and rotate the arm from the shoulder with the elbow fixed at a 90-degree angle.

Purpose: To increase shoulder mobility and stretch the internal rotators. Method: Reach one hand behind the back and gently pull upwards with the other hand.

Purpose: To strengthen the wrist extensors, commonly used in tennis elbow rehabilitation. Method: Use a light weight, slowly lower the weight by extending the wrist and control the downward movement.

Purpose: To stretch and improve flexibility of the finger extensors. Method: Extend one arm with fingers spread wide, then use the other hand to gently push back the fingers.

Purpose: To enhance hand grip strength and endurance. Method: Squeeze a stress ball, putty, or spring-loaded grip strengthener.

Purpose: To increase finger mobility and strength. Method: Spread the fingers apart, then bring them together repeatedly.

Purpose: To increase shoulder strength and flexibility. Method: Raise the arms overhead with or without hand weights, keeping the spine neutral.

Purpose: To strengthen the biceps and improve elbow flexion. Method: Curl a weight from the arm fully extended towards the shoulder, keeping the elbow close to the body.

Purpose: To strengthen the external rotators of the shoulder. Method: Keep elbow close to body at 90 degrees, and pull a Theraband outwards.

Purpose: To improve forearm muscle strength and coordination. Method: Hold a hammer in one hand and rotate the forearm to switch the hammer from a palm down to a palm up position.

Purpose: To increase wrist mobility and strength through active movement. Method: Use a lightweight stick or wand and move the wrist up (extension) and down (flexion) with the aid of the opposite hand if necessary.

Purpose: To improve finger abduction strength and dexterity. Method: Spread all fingers wide apart, then bring them together. Can use a rubber band for added resistance.

Purpose: To strengthen the middle and upper back muscles. Method: Holding a Theraband with both hands, pull the band towards your body while squeezing shoulder blades together.

Purpose: To strengthen the upper back muscles and stabilize the shoulder blades. Method: Squeeze the shoulder blades together, holding the contraction, then release.

Purpose: To strengthen the chest, shoulders, and arms. Method: Perform push-ups against a wall to decrease load while increasing muscle strength.

Purpose: To strengthen the upper back and neck muscles. Method: Raise shoulders upward then roll them backward in a shrug motion.

Purpose: To enhance wrist stability and strength. Method: Use a light dumbbell, perform up and down movements of the wrist towards the ulnar (little finger) and radial (thumb) side.

Purpose: To strengthen the triceps and promote elbow extension. Method: Extend the arm with a weight in the hand, either overhead or while leaning forward.

Purpose: To improve forearm muscle coordination and strength. Method: With the elbow on a table and the wrist at the edge, move the palm facing up and then down.

Purpose: To stretch the posterior shoulder muscles. Method: Bring one arm across the body and apply gentle pressure on the elbow with the other hand.

Purpose: To stretch the chest and anterior shoulder muscles. Method: Stand in a doorway with arms on the doorframe and gently lean forward.

Purpose: To strengthen neck muscles and improve posture. Method: Pull the head straight back, keeping the chin tucked, and hold the position.

Purpose: To strengthen the wrist flexors without joint movement. Method: Press the palm against a stable surface and hold without moving the hand.

Purpose: To improve fine motor skills and coordination of the fingers. Method: Tap each finger to the thumb in succession.

Purpose: To strengthen the internal rotators of the shoulder. Method: Keep elbow close to body at 90 degrees, and pull a Theraband inwards.

Purpose: To build shoulder strength without joint movement. Method: Push against a wall or stable object without moving the arm.

Purpose: To strengthen wrist extensors without joint movement. Method: Press the back of the hand against a stable surface and hold without moving the hand.

Purpose: To strengthen the muscles of the shoulders. Method: Lift arms with weights from the side of the body to shoulder height, then lower.