JOINTS UPPER BODY

NECK

NECK STRENGTHENING

NECK REGRESSED

NECK FURTHER REGRESSED

NECK BRIDGE

NECK STRETCH

BACK
POSTURE CORRECTION

EXTENSION AND ROTATION

Daniel Vadnal's Posture Fix.

BUTCHER'S BLOCK

Daniel Vadnal's Posture Fix.

PASSIVE EXTENSION

Daniel Vadnal's Posture Fix.

WALL SLIDE

Daniel Vadnal's Posture Fix.

POSTURE CORRECTION

OPENING AND UNLOCK

SPINAL ROTATION

LUMBAR ROTATION

UPPER BACK UNLOCK #1

UPPER BACK UNLOCK #2

SIDE LYING THORACIC ROTATION

THORACIC EXTENSION FOAM ROLLER V1

THORACIC EXTENSION FOAM ROLLER V2

THORACIC EXTENSION ON BENCH

THORACIC WINDMILL

STRENGTH

THORACIC PAILS AND RAILS

BANDED THORACIC ROTATIONS

SEATED SPINE CARS

STANDING SPINE CARS

STRETCHING

LOWER BACK STRETCH #1

LOWER BACK STRETCH #2

RELAXATION EXERCISE #1

RELAXATION EXERCISE #2

NAVASH SPINE VIDEO COURSE
SHOULDER
STRETCHING AND WARM-UP

BAND WARM-UP #1

BAND WARM-UP #2

BAND WARM-UP #3

BAND WARM-UP #4

BAND WARM-UP #5

HIGH ELBOW STRETCH

Rotator cuff external rotation.

SLEEPER STRETCH

Rotator cuff internal rotation.

BEGINNER STRENGTH AND MOBILITY

SHITTY SHOULDERS FIX #1

SHITTY SHOULDERS FIX #2

SHITTY SHOULDERS FIX #3

BEHIND THE BACK MOBILITY

BANDED EXTERNAL ROTATION

This exercise is best done every day. You need to do at least 10 sets per workout, example:
3 X 10 seconds holds;
3 X 15 seconds holds;
2 X 10 seconds holds;
2 X 7 seconds holds;
Then the next day try to increase the holding time of each set with at least a second.

INTERNAL AND EXTERNAL ROTATION

EXTERNAL ROTATION PAILS AND RAILS

INTERNAL ROTATION PAILS AND RAILS

LOADED EXERCISES

BANDED ECCENTRICS

ER WITH ADDUCTED BIAS

LOADED ADDUCTION

LOADED BAND CARS

LOADED WEIGHT CARS

LOADED INTERNAL ROTATION

BODYWEIGHT MOBILITY AND STRENGTH ROUTINE

SHOULDER ROUTINE #1 TABLETOP

SHOULDER ROUTINE #2 FORWARD SLIDE

SHOULDER ROUTINE #3 LEG RAISE

SHOULDER ROUTINE #4 FORWARD LEAN

SHOULDER ROUTINE #5 TWIST AND REACH

SHOULDER ROUTINE #6 HALF CIRCLES

SHOULDER ROUTINE #7 SPINE BEND

SHOULDER PROGRESSION #1

SHOULDER PROGRESSION #2

SHOULDER PROGRESSION #3

SHOULDER PROGRESSION #4

NAVASH SHOULDER VIDEO COURSE
ELBOW

LOADED ELBOW CARS

ELBOW PRONATION PAILS AND RAILS

ELBOW SUPINATION ECCENTRIC NEURAL GROOVING

ELBOW SUPINATION PAILS AND RAILS

WRIST

PALM PULSE

FINGER PULSE

BACK OF HAND TO FIST SUPPORT

FIST SWING

WRIST CARS

WRIST ENG

WRIST EXTENSION ENG

You need to press your palm to the floor with full force throughout the whole range of motion.

WRIST PASSIVE RANGE HOLDS

WRIST FLEXION PAILS AND RAILS

WRISTS ON THE WALL

MAX X GRIP EXERCISES #1

MAX X GRIP EXERCISES #2

WRIST CIRCLES

NAVASH WRIST VIDEO COURSE