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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.
Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
Holding weights, raise the arms above the head keeping the shoulders relaxed.
Slowly move the weight forwards and backwards keeping the shoulder blades set.
Lying on the front with the arm out to the side, lift the elbow and the hand up.