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Lying on your front on the bed with your arm over the side, bent to 90 degrees at the elbow. Set the shoulder blades, keep the shoulder still, and rotate the hand up to the same height as a bed. Rotate around the line of the elbow. The elbow should not move. Slowly lower the hand down and rotate the arm the other way.
Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.
Keep shoulder set and raise arm above your head, slowly lower the arm.
Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
Slowly move the weight forwards and backwards keeping the shoulder blades set.