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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.
Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
Keep shoulder set and raise arm above your head, slowly lower the arm.