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Start with the hands shoulder width apart, bend the elbows, but keep the shoulder blades set and the back flat.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Slowly move the weight from side to side keeping the shoulder blades set.
With the weight on the knees, bend and straighten the elbows keeping the back flat.
Keep shoulder set and raise arm above your head, slowly lower the arm.