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https://courses.benhigginsofficial.com/the-warm-up
I'm not locked in here with you, you are locked in here with me.
I covered a few of these a while back. Here's the first of the series, on "Spider exercises":
https://www.oldswannerguitartuition.com/post/finger-independence-the-holy-grail-for-guitarists-1-basic-spider-patterns
It came up five years ago on this thread: https://www.thefretboard.co.uk/discussion/85632/goodbye-tinnitus-hello-rsi
and I've been thankful for the recommendation (from our resident physio) ever since.
Not quite boarding balls but golf balls work well - I saw a noticeable improvement in my dexterity using them - I also managed to get some steel balls a similar size to golf balls - they become difficult then with the weight but you soon learn not to drop them!