Pain in one link often starts in another. Walk the chain before chasing isolated stretches.
What this path is for Pair with the overhead and racket sport hubs.
Suggested reading order
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1
Shoulder Arms & shoulders
The shoulder trades stability for the greatest range of motion of any joint in the body, relying heavily on the rotator cuff muscles rather than bone to stay centered.
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2
Elbow Arms & shoulders
The elbow's hinge-and-rotation design lets the forearm bend and turn simultaneously, but this dual role concentrates repetitive stress on a small set of tendons.
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3
Wrist & Hand Arms & shoulders
The wrist and hand pack more small joints, tendons, and nerves into a small space than almost any other body region, enabling fine motor control at the cost of frequent overuse injury.
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4
Neck Spine & core
The seven cervical vertebrae and the soft tissues that carry the head — posture load, disc and facet pain, and graded mobility work.