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Gravity Assisted Rotation Control

Lying on your back with your shoulder blades set and your elbow out to the side, slowly rotate the arm forwards and backwards from the shoulder. Ensure the elbow stays still at all times and the shoulder blade set. Keep the back muscles relaxed. The rotation is through a line from the elbow to the shoulder.

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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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Bilateral Flexion with Weights

Holding weights, raise the arms above the head keeping the shoulders relaxed.

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Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

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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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