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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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Unilateral Flexion with Weights

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

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Slowly move the weight from side to side keeping the shoulder blades set.

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Shoulder blades should be drawn flat and together.

Bilateral Flexion with Weights

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