01
Minute one
Move before you press
Stand or sit tall enough to breathe easily. Roll the shoulders, open and close the hands, and turn the palms up and down through a comfortable range.
- Keep the movement small
- Notice symptoms before adding pressure
- Stop if tingling or weakness appears
02
Minutes two to five
Use broad contact
Rest one forearm on a desk. Use the opposite palm for slow glides, then broad finger circles over the muscular part of the forearm. Switch sides.
- Stay away from the inner elbow crease
- Use less pressure than your first instinct
- Keep the wrist neutral
03
Minute six
Recheck, do not chase
Let your arms hang, take two easy breaths, and notice whether the area feels the same, calmer, or irritated. More is not automatically better.
- Do not repeat on worsening symptoms
- A movement break may be more useful than more pressure
- Persistent symptoms deserve professional evaluation