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Bilateral Flexion with Weights

Sitting, holding the weights in both hands, slowly raise the arms up above the head. Keep the shoulders relaxed at all times and make sure the elbows stay bent as the arms go above the head. If the weight is too much, the shoulders will raise up.


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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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Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

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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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Unilateral Flexion with Weights

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.

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