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

Slide the nerves.
Never stretch them.
Feel the difference.

Three nerve glides and three isometric angles — the session that sorts a nerve problem from a tendon one.

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

Nerves need to slide

The ulnar, median and radial nerves glide several millimetres as the arm moves. When they cannot, they complain — and they are glided, not stretched.

The neck imitates the elbow

Arm pain with neck stiffness, or pins and needles in a specific finger line, often comes from the neck rather than the elbow.

The ulnar nerve hates a bent elbow

Sleeping or working with the elbow deeply bent compresses the nerve at the inner elbow. Small position changes fix a lot of tingling.

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

A

Median

Median glide + flexion at 45°
A1

Median nerve glide

60 s · slow reps

Arm out, palm up; straighten the elbow and pull the fingers back, then release — to the first tingle only.

Easier smaller range  ·  Harder hold one second at the end

R1R2—
A2

Isometric elbow flexion at 45°

5 × 15 s · ×2

Elbow bent 45°; press up into the other hand and hold steady without moving.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Ulnar

Ulnar glide + extension at 45°
B1

Ulnar nerve glide

60 s · slow reps

Make a circle with thumb and finger, bring it to the eye like a monocle, then away.

Easier smaller range  ·  Harder slower

R1R2—
B2

Isometric elbow extension at 45°

5 × 15 s · ×2

Elbow bent 45°; press down into the other hand to straighten and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
C

Radial

Radial glide + pronation hold
C1

Radial nerve glide

60 s · slow reps

Arm down and back, palm turned away; tip the head away and back — to the first tingle only.

Easier smaller range  ·  Harder slower

R1R2—
C2

Isometric pronation hold

5 × 15 s · ×2

Elbow at the side; try to turn the palm down against the other hand and hold.

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
A1Median nerve glideslow reps in 60 s —
A2Isometric elbow flexion at 45°5 × 15 s
B1Ulnar nerve glideslow reps in 60 s —
B2Isometric elbow extension at 45°5 × 15 s
C1Radial nerve glideslow reps in 60 s —
C2Isometric pronation hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-C