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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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Lying with the arm raised high above the head, lift the elbow and hand.
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Keep shoulder set and raise arm above your head, slowly lower the arm.
Pendular Circumduction
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.