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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.
Slowly raise the arms above the head keeping the shoulders relaxed.
Slowly move the weight forwards and backwards keeping the shoulder blades set.
Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.