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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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Unilateral Flexion with Weights

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.

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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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Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

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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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