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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 - 2 inches off the bed.

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Bilateral Flexion with Weights

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

Bilateral Abduction/Shoulder Press

Slowly raise the arms above the head keeping the shoulders relaxed.

Full Press-Up

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.

Setting the Shoulder Blades

Shoulder blades should be drawn flat and together.