--- title: "Fix Shoulder, Wrist & Upper Back Pain | Mobility with Prashanth" description: "Stop ignoring shoulder and wrist pain. I use targeted mobility drills and strength training to fix the root cause. Get back to moving pain-free in Bangalore." canonical: https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/freeing-up-shoulders-wrists-upper-back last_updated: 2025-09-06 --- # Fix Shoulder, Wrist & Upper Back Pain Tribe Verified · Helping Bangaloreans move pain-free for years. By [Prashanth Ponnappa](https://mytribe.in/prashanthponnappa) · Sessions at studios in Domlur & Lavelle Road; Home visits across Bengaluru · ₹1,500 per session (estimate) Part of [Injury Recovery & Pain Management](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management). [View full gallery](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/gallery) 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. ## Photos and videos - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59720dc5-e601-46ea-beec-ba5926b9f8db) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a9f5afd8-646a-4baa-81d7-414e4b7396aa) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89e48175-b96c-4a5b-b275-e8d3063a9d4c) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18d4ebb1-9774-4176-9130-00433f91aa39) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ddd768e-2467-420b-9117-e39933214289) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/884750c8-c2e1-4276-858f-78cd3af2780b) - ![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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efc937a5-bd11-4841-aacc-23a6bc0aca91) - ![Using a foam roller is a great way to work on thoracic extension by yourself. By lying over the roller and letting your upper back arch, you can help reverse the effects of slouching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e953c7e-4fb8-4f01-8e21-a6fbe92bd0a8) - ![Here's another view of a partner-assisted stretch for the upper back. The goal is to gently encourage more movement in the thoracic spine, which can relieve neck and shoulder pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55a018b1-0297-44f3-9c42-f6fd252b760d) - ![The feeling of release during a good thoracic stretch is undeniable. This kind of mobility work is crucial for freeing up the entire shoulder girdle and improving your posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65718537-6464-4b4c-8c47-c55ce1a8d1a8) ## About Freeing Up Shoulders, Wrists & Upper Back 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. ## About 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. [See all of Prashanth Ponnappa's services](https://mytribe.in/prashanthponnappa) ## More from Injury Recovery & Pain Management by Prashanth Ponnappa - [Featured](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/featured) - [Unlocking Your Hips & Lower Back](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/unlocking-your-hips-lower-back) - [Building Bulletproof Knees & Ankles](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/building-bulletproof-knees-ankles) - [Core Strength with Classical Pilates](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/core-strength-with-classical-pilates) - [Smart Training: Pro Tips & Myth Busting](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/smart-training-pro-tips-myth-busting) - [The Fun Stuff: Challenges & Personal Life](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/the-fun-stuff-challenges-personal-life) - [Additional Work](https://mytribe.in/prashanthponnappa/injury-recovery-pain-management/additional-work) ## More services by Prashanth Ponnappa - [Mobility & Flexibility Training](https://mytribe.in/prashanthponnappa/mobility-flexibility-training) - [Pilates](https://mytribe.in/prashanthponnappa/pilates) - [Strength and Conditioning](https://mytribe.in/prashanthponnappa/strength-and-conditioning) ## Similar work from other experts - [Rehab, Mobility, and Movement Therapy](https://mytribe.in/fitnesscoachpraveen007/personal-training/move-better-feel-better) by Praveen KA · Personal Training · Online, Studio in Bellandur & Home/Outdoor in Bengaluru & Kerala - [Simple Mobility Routines for Back and Shoulder Pain](https://mytribe.in/curvy_dumbells/strength-lifestyle-coaching/mobility-pain-relief) by Ishita Chauhan · Strength & Lifestyle Coaching · Available online - [Relieve Back Pain and Correct Your Posture](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/relieve-pain-fix-posture) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online - [Desk Job Relief: Movement & Mobility Classes](https://mytribe.in/the.yogini.project/fitness-workshops-corporate-wellness/desk-job-relief-movement-mobility) by Sandhya Balakrishnan · Fitness Workshops & Corporate Wellness · On-site workshops in Bengaluru or Online - [Effective Shoulder, Arm, and Wrist Pain Relief](https://mytribe.in/osteogood/orthopedic-physiotherapy-pain-management/shoulder-arm-and-wrist-care) by OsteoGood · Orthopedic Physiotherapy & Pain Management · Online consults, home visits across Delhi NCR, and clinic at New Rajinder Nagar - [Guided Mobility & Flexibility Training](https://mytribe.in/lotussportsandfitness/physiotherapy-rehabilitation/guided-mobility-flexibility) by Lotus Sports and Fitness · Physiotherapy & Rehabilitation · Consultations at centers in JP Nagar 3rd Phase and 7th Phase ## Book To book Prashanth Ponnappa, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Prashanth%2C%20I%E2%80%99ve%20been%20struggling%20with%20shoulder%20and%20upper%20back%20pain%20and%20wanted%20to%20chat%20about%20your%20mobility%20sessions.%20Are%20you%20taking%20new%20clients%3F)