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Bilateral Flexion with Weights

Sitting, holding the weights in both hands, slowly raise the arms up above the head. Keep the shoulders relaxed at all times and make sure the elbows stay bent as the arms go above the head. If the weight is too much, the shoulders will raise up.

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Horizontal Extension in 90° Abduction

Lying on the front with the arm out to the side, lift the elbow and the hand up.

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Scapula Stability in Flexion

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

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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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Lateral Weight Transfer

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

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