2. Cuban Rotations
   These are just great. Cuban rotations strengthen all four rotator cuffs, and rotator cuffs are one of the main culprits in a shoulder injury. There isn't enough time for all the good things I have to say about this exercise.

3. Work Your Extension
   Most folks have terrible shoulder extension. Shoulder extension is a seriously undertrained range that your shoulder should have.

3. Dynamic Wrist Stretch
   On all fours, flip your hand upside down so the back of your hand is on the ground and press your elbow straight into a deep wrist flexion. Bounce back and forth a couple of times in this wrist flexion position.

• hamstrings
• calves
• hip flexors

Grumpy calves can also lead to pain in other parts of the body. For example, poor calf mobility may lead to knee and ankle pain, shin splints, plantar fasciitis, Achilles tendonitis, and even back issues.