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Lateral Rotation

Lying on your front on the bed with your arm over the side, bent to 90 degrees at the elbow. Set the shoulder blades, keep the shoulder still, and rotate the hand up to the same height as a bed. Rotate around the line of the elbow. The elbow should not move. Slowly lower the hand down and rotate the arm the other way.

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

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Bilateral Abduction/Shoulder Press

Slowly raise the arms above the head keeping the shoulders relaxed.

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