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Bilateral Flexion

Starting with the elbows bent and the arms down by the side, slowly raise the arms above the head. Keep the shoulders relaxed at all times. Do not raise the shoulders up around the ears, and ensure the elbows stay bent as the hands go above the head.

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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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Half Press-Up

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

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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

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

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