Use this as a weight-training exercise to build strength in your shoulder muscles.
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Stand up straight with your feet in a split stance or slightly wider than hip-width apart, and hold a hand weight in each hand. Your health care provider will tell you what size hand weights to use. Hold your arms down at your sides with your palms facing back, and the weights resting on the fronts of your thighs. Pull your shoulders down and back and keep this position throughout the exercise.
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Look straight ahead. Breathe out as you slowly raise one arm straight up in front of you. Keep the movement slow and smooth. As your arm nears shoulder level, slowly rotate your arm slightly upwards so the inside edge of the hand weight points slightly up. Continue raising the hand weight until your arm is at shoulder level. Keep your elbow straight but not locked. Maintain an erect torso and do not arch your lower back. Keep your wrist in a neutral position. Do not bend (flex) or stretch (extend) your wrist.
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Hold for 1 second, then breathe in as you lower your arm to the starting position. Maintain your foot, torso, shoulder, and wrist positions. As your arm passes your shoulders, slowly rotate it slightly inwards. Repeat
5 times. -
Repeat this exercise with the other arm.
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Do this exercise
3 times a day.
Tip
Don’t swing the weights. Use slow, controlled movements. If you start to arch your back or flex or extend your wrists, the weight may be too heavy.
Author: Wheeler, Brooke
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
