- Lie on a bench facing down.
- Bring your arm parallel to the ground and bent at the elbow, while holding a weighted ball.
- Externally rotate your shoulder letting go of the ball.
- Grab the ball before it falls to the ground.
- Lie on a bench holding a dumbbell over your shoulder, straight arm.
- Slowly lower your arm towards the ground (overhead position).
- Pause in the stretched position.
- Bend your elbow to return to the starting position.
- From the standing position grab the dowel with one arm, thumb on top, in front of the centre of your body.
- Grab the dowel with your other arm to the side and behind your body.
- The arm that is back, guides the other in front of you and into the overhead position.
- Stand facing a wall.
- Raise your arm above the head and place it on the wall, thumb facing back.
- Slide the arm up and lean into the wall to increase the stretch.
