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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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Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

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Bilateral Flexion

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

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Scapula Stability in Flexion

Slowly move the weight forwards and backwards keeping the shoulder blades set.

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Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

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