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Unilateral Flexion with Weights
Sitting with your shoulders set and your arm at your side, keeping your elbow straight, slowly raise your arm up in front of you. Do not allow the shoulders to move.
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Lean forward letting the arm relax in front of you, slowly rotate the arm, keeping the back flat.
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Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.
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Keep shoulder set and raise arm above your head, slowly lower the arm.
Bilateral Abduction/Shoulder Press
Slowly raise the arms above the head keeping the shoulders relaxed.