Wrist, Elbow & Shoulder Chain Relief
Carpal tunnel, tennis elbow, and rotator cuff pain are almost never isolated problems. They're chain reactions from poor shoulder and neck posture.
The wrist, elbow, and shoulder are a kinetic chain, and treating pain at the wrist while ignoring the shoulder is like treating a water leak at the tap while ignoring the broken pipe upstream. Rounded shoulders internally rotate the humerus, narrowing the carrying angle of the elbow and compressing the carpal tunnel at the wrist. This 20-video program restores the chain from the top down: thoracic spine, scapula, shoulder, elbow, wrist.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 12 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 12 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 5 new exercises come in, 3 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 12 min
Do these 6 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 12 min
Your routine each session
- 1Doorway Chest Stretch
- 2Band Pull-Apart
- 3Face Pulls (Resistance Band)
- 4Wall Angels
- 5Thoracic Extension (Foam Roller)
- 6Scapular Wall Slides
Short on time? Do just Band Pull-Apart, Face Pulls (Resistance Band), Wall Angels, Scapular Wall Slides (about 8 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1Band Pull-Apart
- 2Face Pulls (Resistance Band)
- 3Wall Angels
- 4Pec Minor Stretch New
- 5T-Spine Rotation New
- 6Static Back New
- 7Cervical Retraction New
- 8Standing Arm Circles New
No longer in your routine: Doorway Chest Stretch, Thoracic Extension (Foam Roller), Scapular Wall Slides. You have learned these, so keep them for days you want extra work.
Short on time? Do just Band Pull-Apart, Face Pulls (Resistance Band), Wall Angels, T-Spine Rotation (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Prone Y Raise.
Do any of these sound familiar?
- Wrist pain, numbness, or tingling during typing or mouse use
- Tennis elbow (lateral epicondylitis) that keeps returning
- Shoulder pain when reaching overhead or across the body
- Forearm tightness that nothing seems to fully release
- Symptoms that come back after treatment stops
Why this happens
The root causes behind wrist, elbow & shoulder chain relief.
- Rounded shoulders internally rotating the humerus and compressing the shoulder-elbow-wrist chain
- Thoracic kyphosis reducing the carrying angle of the elbow and loading the wrist
- Tight pec minor pulling the shoulder blade into anterior tilt and narrowing the carpal tunnel angle
- Weak scapular stabilizers allowing the entire chain to collapse under repetitive use
Why this works
The shoulder, elbow, and wrist are a kinetic chain. When your shoulders roll forward and your thoracic spine rounds, every joint downstream gets compressed. This program restores the chain from the top down.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
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All program videos
10 more videos included with purchase.
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Unlock all exercises, $97Frequently asked questions
I've been told I have carpal tunnel syndrome. Can this help?
In many cases, yes. True carpal tunnel syndrome (compression at the carpal tunnel) is often worsened or caused by the downstream effects of rounded shoulders and thoracic kyphosis on the nerve path from the neck to the wrist. Correcting the proximal chain often resolves what appears to be a distal problem.
I have tennis elbow. Isn't that just from overuse?
Overuse is the trigger, but poor shoulder mechanics make the elbow vulnerable to it. When the shoulder is internally rotated and poorly stabilized, the forearm muscles compensate excessively, which is why your lateral epicondyle keeps getting inflamed. Fix the shoulder mechanics and the elbow heals.
Can I do this while still working at a computer?
Yes, and you should. The program includes workstation setup guidance and a daily maintenance routine designed specifically for computer workers who can't stop using their hands. The goal is to balance the tissue stress from computer use, not eliminate computer use.
Do I need any equipment?
A resistance band for a few exercises and a foam roller for thoracic work. Both are optional, modifications without equipment are shown throughout.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
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What's included
- 12 corrective exercise videos
- Exercises targeting the full chain from thoracic spine to wrist
- Thoracic and scapular correction sequence included
- Lifetime access on any device
- 30-day money-back guarantee
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