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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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Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.

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Elbow Flexion

Slowly bend and straighten the elbow, sitting with the shoulder blades set.

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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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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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