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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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Lateral Weight Transfer

Slowly move the weight from side to side keeping the shoulder blades set.

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Lateral Rotation

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

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Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

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Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

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