Course curriculum

  1. 01

    • Welcome - [IMPORTANT]

    • Understanding Common Causes [Optional]

    • Onecompress 30 Day Hand Wellness Challenge Guide [PDF]

    • Legal Notice
  2. 02

    • Exercise 1: Finger Flexion/Extension: 2x10

    • Exercise 2: Finger Abduction/Adduction: 2x10

    • Exercise 3: Thumb Opposition: 1x10

    • Exercise 4: Wrist Flexion/Extension: 2x10

    • Exercise 5: Tendon Glides: 1x10
  3. 03

    • Exercise 1: Finger Flexion/Extension: 2x10

    • Exercise 2: Wrist Flexion/Extension: 2x10

    • Exercise 3: Wrist Pronation/Supination: 2x10

    • Exercise 4: Wrist Radial/Ulnar Deviation: 2x10
  4. 04

    • Exercise 1: Hand Massage: 5-10 minutes

    • Exercise 2: Hand Intrinsic Stretch: 2x30 second holds on each finger

    • Exercise 3: Tendon Glides: 1x10

    • Make it Easier [Exclusive Coupon]
  5. 05

    • Exercise 1: Finger Flexion/Extension: 2x10

    • Exercise 2: Finger Abduction/Adduction: 2x10

    • Exercise 3: Thumb Opposition: 1x12

    • Exercise 4: Wrist Flexion/Extension: 2x10

    • Exercise 5: Tendon Glides: 1x12
  6. 06

    • Exercise 1: Finger Flexion/Extension: 2x12

    • Exercise 2: Wrist Flexion/Extension: 2x12

    • Exercise 3: Wrist Pronation/Supination: 2x10

    • Exercise 4: Wrist Radial/Ulnar Deviation: 2x10

    • Exercise 5: Hand Intrinsic Stretch: 2x30 second holds on each finger
  7. 07

    • Exercise 1: Finger Flexion/Extension: 2x12

    • Exercise 2: Thumb Opposition: 1x12

    • Exercise 3: Tendon Glides: 1x12

    • Exercise 4: Nuts and Bolts: 2 minutes

    • Exercise 5: Penny Pick-Up: 2 minutes
  8. 08

    • Exercise 1: Hand Massage: 5-10 minutes

    • Exercise 2: Hand Intrinsic Stretch: 2x30 second holds on each finger

    • Exercise 3: Finger Flexion/Extension: 2x15
  9. 09

    • Exercise 1: Wrist Flexion/Extension: 2x12

    • Exercise 2: Wrist Pronation/Supination: 2x12

    • Exercise 3: Wrist Radial/Ulnar Deviation: 2x12

    • Secret Exercise - Nerve Glides [Bonus]

    • Exercise 4: Median Nerve Glide: 1x10

    • Exercise 5: Ulnar Nerve Glide: 1x10
  10. 10

    • Exercise 1: Finger Flexion/Extension: 2x15

    • Exercise 2: Tendon Glides: 1x15

    • Exercise 3: Hand Intrinsic Stretch: 2x30 second holds on each finger

    • Exercise 4: Nuts and Bolts: 2 minutes

    • Exercise 5: Penny Pick-Up: 2 minutes
  11. 11

    • Exercise 1: Hand Massage: 5-10 minutes

    • Exercise 2: Median Nerve Glide: 1x10

    • Exercise 3: Ulnar Nerve Glide: 1x10
  12. 12

    • Exercise 1: Wrist Pronation/Supination: 2x12

    • Exercise 2: Wrist Radial/Ulnar Deviation: 2x12

    • Exercise 3: Towel Scrunches: 2x10

    • Exercise 4: Wrist Flexor Stretch: 3x30 second holds

    • Exercise 5: Wrist Extensor Stretch: 3x30 second holds
  13. 13

    • Exercise 1: Towel Scrunches: 2x10

    • Exercise 2: Isometrics Wrist Flexion/Extension: 2x10

    • Exercise 3: Isometrics Wrist Radial/Ulnar Deviation: 2x10

    • Exercise 4: Chin Tucks: 2x10

    • Exercise 5: Shoulder Blade Squeezes: 2x10

    • Better Posture Can Help [Bonus]
  14. 14

    • Exercise 1: Wrist Flexor Stretch: 3x30 second holds

    • Exercise 2: Wrist Extensor Stretch: 3x30 second holds

    • Exercise 3: Median Nerve Glide: 1x12

    • Exercise 4: Ulnar Nerve Glide: 1x12
  15. 15

    • Exercise 1: Isometric Finger Adduction: 2x10

    • Exercise 2: Rubber Band Pull-Aparts: 1x10 on each finger

    • Exercise 3: Isometric Wrist Flexion/Extension: 2x10

    • Exercise 4: Isometric Wrist Radial/Ulnar Deviation: 2x10

    • Exercise 5: Isometric Wrist Pronation/Supination: 2x10
  16. 16

    • Exercise 1: Pinch Pad to Pad Strengthening: 1x10 on each finger

    • Exercise 2: Three Jaw Chuck: 2x10

    • Exercise 3: Towel Scrunches with Wrist Flexion/Extension: 2x10

    • Exercise 4: Chin Tucks: 2x10

    • Exercise 5: Shoulder Blade Squeezes: 2x10
  17. 17

    • Exercise 1: Hand Massage: 5-10 minutes

    • Exercise 2: Hand Intrinsic Stretch: 2x30 second holds on each finger

    • Exercise 3: Wrist Flexor Stretch: 3x30 second holds

    • Exercise 4: Wrist Extensor Stretch: 3x30 second holds
  18. 18

    • Exercise 1: Isometric Finger Adduction: 2x12

    • Exercise 2: Rubber Band Pull-Aparts: 1x10 on each finger

    • Exercise 3: Pinch Pad to Pad Strengthening: 1x10 on each finger

    • Exercise 4: Three Jaw Chuck: 2x10

    • Exercise 5: Towel Scrunches with Wrist Flexion/Extension: 2x10

    • Easy Tips & Tricks [Bonus]
  19. 19

    • Exercise 1: Isometric Wrist Radial/Ulnar Deviation: 2x12

    • Exercise 2: Isometric Wrist Pronation/Supination: 2x12

    • Exercise 3: Chin Tucks: 2x12

    • Exercise 4: Shoulder Blade Squeezes: 2x12

    • Exercise 5: Serratus Punches: 2x10
  20. 20

    • Exercise 1: Wrist Flexor Stretch: 3x45 second holds

    • Exercise 2: Wrist Extensor Stretch: 3x45 second holds

    • Exercise 3: Median Nerve Glide: 1x12

    • Exercise 4: Ulnar Nerve Glide: 1x12
  21. 21

    • Exercise 1: Rubber Band Pull-Aparts: 1x12

    • Exercise 2: Pinch Pad to Pad Strengthening: 1x12 on each finger

    • Exercise 3: Three Jaw Chuck: 2x10

    • Exercise 4: Chip Clip Squeeze: 1x10 on each finger, if possible

    • Exercise 5: Towel Scrunches with Wrist Flexion/Extension: 2x12
  22. 22

    • Exercise 1: Chin Tucks: 2x12

    • Exercise 2: Shoulder Blade Squeezes: 2x12

    • Exercise 3: Serratus Punches: 2x10

    • Exercise 4: Wrist Flexion/Extension with Weight: 2x10

    • Exercise 5: Wrist Radial/Ulnar Deviation with Weight: 2x10
  23. 23

    • Exercise 1: Hand Intrinsic Stretch: 2x30 seconds on each finger

    • Exercise 2: Wrist Flexor Stretch: 3x45 second holds

    • Exercise 3: Wrist Extensor Stretch: 3x45 second holds
  24. 24

    • Exercise 1: Rubber Band Pull-Aparts: 1x12 one each finger

    • Exercise 2: Chip Clip Squeeze: 1x10 on each finger, if possible

    • Exercise 3: Towel Scrunches with Wrist Flexion/Extension: 2x12

    • Exercise 4: Wrist Radial/Ulnar Deviation with Weight: 2x10

    • Exercise 5: Hammer Supination/Pronation: 2x10
  25. 25

    • Exercise 1: Wrist Flexion/Extension with Weight: 2x10

    • Exercise 2: Bicep Curls: 2x10

    • Exercise 3: Shoulder Flexion: 2x10

    • Exercise 4: Shoulder Abduction: 2x10

    • Exercise 5: Supine Tricep Extension: 2x10
  26. 26

    • Exercise 1: Hand Massage: 5-10 minutes

    • Exercise 2: Median Nerve Glide: 1x15

    • Exercise 3: Ulnar Nerve Glide: 1x15
  27. 27

    • Exercise 1: Chip Clip Squeeze: 1x12 on each finger, if possible

    • Exercise 2: Rubber Band Pull-Aparts: 1x15 on each finger

    • Exercise 3: Wrist Flexion/Extension with Weight: 2x12

    • Exercise 4: Wrist Radial/Ulnar Deviation with Weight: 2x12

    • Exercise 5: Hammer Supination/Pronation: 2x10
  28. 28

    • Exercise 1: Bicep Curls: 2x10

    • Exercise 2: Shoulder Flexion: 2x10

    • Exercise 3: Shoulder Abduction: 2x10

    • Exercise 4: Supine Tricep Extension: 2x10

    • Exercise 5: Wall Push-Ups: 2x10
  29. 29

    • Exercise 1: Hand Intrinsic Stretch: 2x30 seconds on each finger

    • Exercise 2: Wrist Flexor Stretch: 3x45 second holds

    • Exercise 3: Wrist Extensor Stretch: 3x45 second holds
  30. 30

    • Exercise 1: Median Nerve Glide: 1x15

    • Exercise 2: Ulnar Nerve Glide: 1x15

    • Exercise 3: Wrist Flexion/Extension with Weight: 2x12

    • Exercise 4: Wrist Radial/Ulnar Deviation with Weight: 2x12

    • Exercise 5: Hammer Supination/Pronation: 2x12
  31. 31

    • Exercise 1: Bicep Curls: 2x12

    • Exercise 2: Shoulder Flexion: 2x12

    • Exercise 3: Shoulder Abduction: 2x12

    • Exercise 4: Supine Tricep Extension: 2x12

    • Exercise 5: Wall Push-Ups: 2x12
  32. 32

    • Wrapping It Up
  33. 33

    • Easy Tips & Tricks For Better Results

    • Secret Exercise That Can Help!

    • Improve Your Posture For Stronger Hands

    • Onecompress Gear [Exclusive Coupon]

    • 30-Day Hand Challenge Guide