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Lying on the front with the arm out to the side, lift the elbow and the hand up - 2 inches off the bed.
Slowly raise the arms above the head keeping the shoulders relaxed at all times.
With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.
Shoulder blades should be drawn flat and together.
Slowly bend and straighten the elbow, sitting with the shoulder blades set.