This one starts with your arm raised horizontally, your hand flat (palm down), and your thumb to your opposite shoulder, then sweeping it around to full extension. In both cases, the signal can be ...

How to do it: Put your palm down flat on a smooth surface. Lift one finger at a time, pause, and then lower it back down. 3. Fist Opening Practicing fist openings regularly can help with your ...

Vertical mice reduce the stresses and strains on your wrist, and can help prevent injury, but they may not be the best option ...

Hinge at hips by sending glutes straight back, back flat and core engaged. Hold a dumbbell in each hand, arms straight, palms facing behind you. Pull shoulders down and back.

If the squad has stopped and needs to reorient, the signaler can ask someone to check the map by holding their palm up, elbow bent in, and pointing with the other index finger straight down into ...