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Bilateral Abduction/Shoulder Press

Start with the arms out to the side and the elbows bent. Slowly raise the arms above the head, keeping the shoulders relaxed.

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Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

Pendular Circumduction

Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.

Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

Horizontal Extension in 90° Abduction

Lying on the front with the arm out to the side, lift the elbow and the hand up.