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Lying with the arm raised high above the head, lift the elbow and hand - 2 inches off the bed.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
With the weight on the knees, bend and straighten the elbows keeping the back flat.
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.