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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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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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Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

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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.

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Scapula Stability in Flexion

Slowly move the weight forwards and backwards keeping the shoulder blades set.

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