Fix Shoulder, Wrist & Upper Back Pain
Desk work and daily stress take a toll on your joints. I use targeted mobility drills and strength training to fix the root cause of your stiffness, not just the symptoms.
Tennis elbow doesn't always come from tennis. This video shows my approach to fixing it by strengthening the wrist in all ranges of motion, including extension, flexion, supination, and pronation.
If you have shoulder pain or limited mobility, these drills using a small mobility ball can make a huge difference. We work on internal and external rotation against a wall to gently restore movement.
This is an advanced push-up variation that requires significant wrist strength and mobility. I don't recommend this for everyone, but it shows what's possible when you properly prepare your joints.
A simple wall stretch can do wonders for tight neck and shoulders, especially after a long day hunched over a computer. It might look like a classroom punishment, but your body will thank you.
Before any heavy lifting or handstands, prepping your wrists is a must. This is a simple warm-up routine I use, moving through different wrist positions on the floor to build flexibility and strength.
How you hold the dumbbells during a shoulder press changes which part of the muscle you're working. This video breaks down the small adjustments you can make to target the front, side, or rear delts effectively.
This is what a partner-assisted thoracic extension stretch looks like. Sometimes you need a little help to get into a deeper range of motion and truly release the tension we hold in our upper backs.
About this collection
Most folks think shoulder pain is just about the shoulder, but it’s often a compensation for a locked-up thoracic spine or weak wrist stability. I don't believe in just stretching the area that hurts. Instead, we look at your movement patterns—how you sit at your desk, how you hold your phone, and how you brace for lifts—to find the actual culprit.
We live in a world of rounded shoulders and tight wrists. Whether you’re glued to a laptop in Indiranagar or hitting heavy weights at the gym, your upper body pays the price. Tennis elbow isn’t just for tennis players; it's often a sign of poor wrist loading and forearm weakness.
The Problem
Your body is a chain. When your upper back (thoracic spine) gets stiff from slouching, your shoulders are forced to compensate, leading to impingements. When your wrists lack the strength to handle flexion and extension, your elbows scream for help.
My Approach
- Thoracic Release: I use foam rollers and partner-assisted extensions to undo the 'desk posture' effect. You’ll feel the difference in your breathing and range of motion immediately.
- Wrist & Forearm Strengthening: We don't just stretch; we build. Using banded work and eccentric loading, we bulletproof your joints so they can handle daily tasks without flaring up.
- Fixing the Pattern: Whether it’s fixing your push-up form or adjusting your workstation setup, I give you the 'do not do' list alongside the routine.
The Reality
There are no magic pills. If you want relief, you need to commit to the boring stuff—the daily drills I assign between sessions. We’ll build a body that can actually handle your life, not just look good on a screen. If you're ready to stop guessing and start moving better, let's look at what's actually causing the restriction.
Prashanth Ponnappa
I’m Prashanth. I’ve spent years fixing shoulders and wrists because I’ve been there—dealing with that nagging stiffness that just won't go away. I’m not here to give you generic workouts; we’ll find exactly what’s restricting you and build a plan to open it up.
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