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Stand with the shoulder blades set, and the elbow bent at 90 degrees, rotate the hand to the side, keeping the elbow underneath the shoulder.
Slowly move the weight from side to side keeping the shoulder blades set.
Shoulder blades should be drawn flat and together.
Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
Keep shoulder set and raise arm above your head, slowly lower the arm.