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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.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Lying with the arm raised high above the head, lift the elbow and hand.
Slowly raise the arms above the head keeping the shoulders relaxed.