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Start with the arms out to the side and the elbows bent. Slowly raise the arms above the head, keeping the shoulders relaxed.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Slowly move the weight forwards and backwards keeping the shoulder blades set.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Lying on the front with the arm out to the side, lift the elbow and the hand up.