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Setting the Shoulder Blades

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.

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Bilateral Flexion with Weights

Holding weights, raise the arms above the head keeping the shoulders relaxed.

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Scapula Stability in Flexion

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

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Lateral Weight Transfer

Slowly move the weight from side to side keeping the shoulder blades set.

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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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