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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.
Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.
Shoulder blades should be drawn flat and together.
Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
Slowly bend and straighten the elbow, sitting with the shoulder blades set.