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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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Pendular Circumduction
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
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With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
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Lying on the front with the arm out to the side, lift the elbow and the hand up.
Horizontal Extension in Full Abduction
Lying with the arm raised high above the head, lift the elbow and hand.