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Sit with the shoulder blades set and the elbow underneath the shoulder. Slowly bend and straighten the elbow.
With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Keep shoulder set and raise arm above your head, slowly lower the arm.
Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.