Lying on your stomach with your involved arm dangling over the edge of the table, lift your arm with your elbow bent up to your side as shown. From this position, lift your hand so that it is parallel with the floor.
Standing with the band wrapped around your wrists, keep your elbows bent to 90 degrees and place your forearms against the wall as shown. Spread your hands apart wider than your elbows into a "V" position and lift one hand up followed by the other and then lower each hand back to the original position.
Attach one end of the band to a pole or into a doorway at chest height and hold the opposite ends of the band in each hand. Begin with both arms extended in front of your body. From this position bend your elbows bringing them to your sides as shown. Make sure to keep your shoulders down, away from your ears.
Wrap a band around your back and hold it in both hands. From this position lift your hands out in front of your body to slighly higher than shoulder height. Keeping your elbows extended press your hands forward as shown.
Lying on your stomach with your involved arm dangling over the edge of the table, turn your hand so that your thumb is facing outwards and lift your arm to your side as shown until it is parallel with the floor. Make sure to pull your shoulder blade down and back as you lift.
Lying on your side with a towel roll or small pillow under your arm, bend your elbow to 90 degrees and lift your hand from your waist toward the ceiling as shown. Make sure to lower your hand back down toward your waist slowly.