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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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Lateral Rotation with Theraband

Stand with elbow bent and rotate the hand to the side keeping the elbow underneath the shoulder.

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Pendular Circumduction

Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.

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Lateral Rotation

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

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