1 - Stand tall with your feet about hip-width apart and brace your core to keep your ribs and torso still.
2 - Make a fist with one hand and slowly raise that arm forward as high as possible without shrugging or arching your back.
3 - Continue moving the arm overhead, then begin rotating the shoulder so the palm turns outward and then backward as the arm moves behind you.
4 - Slowly lower the arm behind your body, keeping the elbow straight and the movement controlled through the largest pain-free range of motion.
5 - Reverse the motion by bringing the arm back up behind you, rotating through the shoulder, and returning to the starting position in front of your body.
6 - Complete the desired number of slow repetitions on one side, then repeat on the other side.
7 - Keep the movement smooth and controlled, avoiding compensation from the spine, neck, or hips.
