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

Small circles.
Soft squeezes.
Nothing sharp.

Gentle rotation, the first grip work and the shoulder blade set — the base the elbow sits on.

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

Grip drives the whole arm

Squeezing the hand raises activity through the forearm, arm and rotator cuff. A firm grip is free stability.

The blade feeds the elbow

Weak shoulder-blade control shifts work down the arm. Elbow pain that will not settle often has a scapular cause.

Warm tissue tolerates more

Tendon is stiffer and more brittle when cold. That is why the first minutes of every session are easy.

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

A

Circle

Elbow circles + wrist flexion hold
A1

Supported elbow circles

60 s · slow reps

Forearm supported; draw small slow circles with the hand, shoulder still.

Easier smaller circles  ·  Harder larger circles

R1R2—
A2

Isometric wrist flexion hold

5 × 15 s · ×2

Forearm on a table, palm up; press the hand up into the other hand and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Roll and squeeze

Forearm rolling + grip squeeze
B1

Forearm ball rolling

60 s · slow reps

Roll a ball slowly along the forearm muscles, pausing where tender but tolerable.

Easier less pressure  ·  Harder more pressure

R1R2—
B2

Soft grip squeezes

20 × 3 s · ×2

Soft ball or rolled towel; squeeze at about half effort for three seconds and release fully.

Easier gentler squeeze  ·  Harder 5-s holds

R1R2
C

Blade

Shoulder rolls + scapular setting
C1

Shoulder rolls

60 s · slow reps

Roll the shoulders back in the biggest slow circle that stays comfortable.

Easier smaller circle  ·  Harder one side at a time

R1R2—
C2

Scapular setting

12 × 5 s · ×2

Sitting tall; draw both shoulder blades gently down and back, hold five seconds.

Easier smaller squeeze  ·  Harder 10-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
A1Supported elbow circlesslow reps in 60 s —
A2Isometric wrist flexion hold5 × 15 s
B1Forearm ball rollingslow reps in 60 s —
B2Soft grip squeezes20 × 3 s
C1Shoulder rollsslow reps in 60 s —
C2Scapular setting12 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-B