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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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Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.

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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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Gravity Assisted Flexion Control

Keep shoulder set and raise arm above your head, slowly lower the arm.

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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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