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Horizontal Extension in 90° Abduction

Lying on the front with the arm out to the side, lift the elbow and the hand up - 2 inches off the bed.

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Lateral Rotation

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

Bilateral Flexion with Weights

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

Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

Unilateral Flexion with Weights

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.