Part 1: Whole Body

Part 2: Joints

Part 3: Arms

Part 4: Wrists and Fingers

Wrist tendon glides: Start with your wrist flexed forward and your elbow bent; straighten your elbow and simultaneously extend your wrist backwards as you press toward the ground. To simulate climbing movement, you can also press your palms in front of you or overhead.

Finger tendon glides: Start in a squatting position and slowly crimp your fingers into a hook fist, pressing your fingertips deeply into your palm and making sure your knuckles stay aligned with your wrist. Now slowly uncurl your fingertips until they&...