MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow A
Trainer's Eye
Phase 1 · Settle and glide · Session A

Settle the elbow.
Move the arm.
Load nothing.

Six drills that restore elbow and wrist range and load the tendons with isometrics only — no gripping hard, no weight.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle a tendon

Sustained holds under moderate load can lower tendon pain for a period afterwards. Useful before a task you cannot avoid.

Range at the elbow

Full straightening and full bending are needed for lifting, washing and eating. Lost range at the elbow is difficult to win back late.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · an arm that works

A

Bend and straighten

Elbow range + biceps hold
A1

Active elbow bend and straighten

60 s · slow reps

Arm by the side; bend fully then straighten fully, slowly, through the range you have.

Easier smaller range  ·  Harder pause at each end

R1R2—
A2

Isometric biceps hold

5 × 15 s · ×2

Elbow at 90°, palm up; press the forearm up into the other hand without moving.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Wrist

Wrist range + triceps press
B1

Wrist flexion and extension

60 s · slow reps

Forearm supported on a table, hand free; move the wrist fully up and fully down.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Isometric triceps press

5 × 15 s · ×2

Elbow bent, fist against a wall behind you; press to straighten and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Turn it

Forearm rotations + wrist extension hold
C1

Forearm rotations

60 s · slow reps

Elbow pinned at the side, bent 90°; turn the palm fully up then fully down.

Easier smaller range  ·  Harder hold at each end

R1R2—
C2

Isometric wrist extension hold

5 × 15 s · ×2

Forearm on a table, palm down; press the back of the hand up into the other hand.

Easier gentler press  ·  Harder 20-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Pins and needles into specific fingers, or arm pain with neck stiffness, is a nerve or neck question — get it checked before loading.
  3. Isometric holds first. Tension without movement is the calmest way to load an angry elbow tendon.
  4. Nerve glides are slid, not stretched: move to the first hint of tingling and come straight back.

Tick it off

MovementRound 1Round 2Best
A1Active elbow bend and straightenslow reps in 60 s —
A2Isometric biceps hold5 × 15 s
B1Wrist flexion and extensionslow reps in 60 s —
B2Isometric triceps press5 × 15 s
C1Forearm rotationsslow reps in 60 s —
C2Isometric wrist extension hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-A