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The shoulder blades should be drawn, flat and together. This is a relaxation as the shoulders drop forward. The shoulder blades should be drawn back, opening the chest wall. As the shoulders relax, the chest slumps forward.
Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Lying with the arm raised high above the head, lift the elbow and hand.