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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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Horizontal Extension in Full Abduction
Lying with the arm raised high above the head, lift the elbow and hand.
Gravity Assisted Rotation Control
Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
Pendular Circumduction
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
