Bend over the side of a table. Rest one arm on the table and let the other hang beneath you. Move your body so that your arm swings in circles. Do this 10 times in both directions.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Hold your hands down by your sides and shrug your shoulders upward toward your ears and lower them. Do this several times.
Internal Shoulder Rotation
Reach one arm behind your back to the opposite side of your body. Reach as far as you can. Do this in repetitions of 10, three times during the day.
For best results when doing push-ups, imagine there is a board on your back and make it your goal to keep the board aligned with your back. This will help you focus on making sure your back is straight as you exercise.
Sit in a chair and grasp your right and left hands together. Lift both your arms high above your head. Keep your elbows straight as you raise your arms. Repeat this motion 10 to 20 times, three times a day.
Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Use your shoulder muscles to lift your arms outward like wings. Do not move your torso. All of the lifting work should be done by your arms.
Supported Shoulder Rotation
Sit next to a table and place your forearm flat on the table. Slide your forearm back and forth. Your elbow's location should remain the same. Do this exercise 10 times with each side of the arm, three times a day.
Bent-Over Lateral Raise
Hold a dumbbell in each hand and bend at the waist so that your arms hang below your body. Raise your arms out in front of you "Superman" style. Hold this position and slowly lower the dumbbells. Repeat this 10 times.
Active Shoulder Rotation
Hold your left arm at your side next to your thigh and swing it up to the ceiling. Make sure that your elbow stays locked as you swing. When your arm is above your head, stay in this pose for 10 seconds. Switch arms and repeat.
Place your feet shoulder-width apart and grab a barbell on the ground. Lift the barbell upward until it reaches your chin. Slowly lower the barbell. Work on keeping your back straight as you lift.