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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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Horizontal Extension in Full Abduction

Lying with the arm raised high above the head, lift the elbow and hand.

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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.

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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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Gravity Assisted Rotation Control

Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.

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