Matt Tarses

Matt Tarses' bicep hurts.

Supination. Hand rotated so palm facing up. (You could carry soup — what a fun mnemonic!)

Pronation. Hand rotated down. (You could NOT carry soup. It would spill everywhere, Matt!) This is what we're going to focus on. Less stress on the bicep tendon.

Grip: wrapped over the hand. Palm's facing down. No squeezing required.

Stance: Wrap band around left foot, step on it with right foot. Adjust width of stance for more or less resistance. (Left: lighter. Right: heavier.)

One arm at a time. VERY SLOWLY curl up. And even slower on the way down. Reduce resistance if painful.

I'd say do this twice a week. 3 sets each side. 8–10 reps. Stop if it's painful!

This might be a frustratingly slow recovery. Ideally you'd see a trainer or a physical therapist. But we know that's not going to happen with a room up and running, so let's try this!

Matt Tarses' hammies hurt!

But what if they aren't the issue? What if we're just getting old? Maybe he should see a professional? Nah. Better to just look at these videos and see which one he thinks would help him the most.

Watch on YouTube 5 minute daily stretches

Watch on YouTube 5 time-stalling exercises

Watch on YouTube 22 day hamstring stretch plan

Watch on YouTube 5 stretches to undo sitting

Watch on YouTube 6 time-stalling exercises

Another gentle little stretch from someone's old-man ballet training.

Remember how my ballet teacher Ishaun gave me a whole routine to help me work on my turnout so I could achieve the supple hips of an 18-year-old girl before she had to give up her dreams of being a dancer because her boobs were too big? Well, the whole routine is 45 minutes. But here's the section of it that might help you. And I put on my dancing outfit to show I'm legit.

Get a foam roller. Sit with your legs out. (You could do this while watching TV!) Matt, for the love of all that is holy, but gentle. Inch your way forward keeping your head up. STOP WHEN IT HURTS! Go to where it's a bit of a strain… but not pain. Roll back up. Keep at it. Life is most likely a simulation of some kind. So pain isn't real.

Matt Tarses refuses to hang from a pull-up bar.

Watch on YouTube