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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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Bilateral Flexion

Slowly raise the arms above the head keeping the shoulders relaxed at all times.

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Lateral Rotation with Theraband

Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.

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Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

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Bilateral Flexion with Weights

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

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