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Bilateral Flexion
Starting with the elbows bent and the arms down by the side, slowly raise the arms above the head. Keep the shoulders relaxed at all times. Do not raise the shoulders up around the ears, and ensure the elbows stay bent as the hands go above the head.
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Lateral Rotation with Theraband
Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.
Bilateral Flexion with Weights
Holding weights, raise the arms above the head keeping the shoulders relaxed.
Bilateral Abduction/Shoulder Press
Slowly raise the arms above the head keeping the shoulders relaxed.
Horizontal Extension in 90° Abduction
Lying on the front with the arm out to the side, lift the elbow and the hand up.