Shoulder rotations lying down low on your left side and anchor your right hand palm down on the floor in front of your chest. Rotate the right shoulder 10 times in each direction. Raise the right arm in the air and perform 10 four arm rotations in both directions. Think of the movement replicating a windmill or helicopter. Ideally your arm brushes your hip on the downward phase and is on the upward phase. Please note that the upper phase is the most challenging for people due to the habitual tension created in the tissue under the shoulder and in the chest.

So take it easy. Now anchoring the right hand back on the floor, rotate the shoulder 10 times in both directions and feel for the difference. Now on your right side and anchor your left hand palm down on the floor in front of your chest. Rotate the left shoulder 10 times in each direction. Raise the left arm in the air and perform 10 forearm rotations in both directions. Try to think of the movement again replicating a windmill or a helicopter.

Ideally, your arm brushes your hip on the way down and that is on the way up. Now anchoring the left hand back on the floor, rotate the shoulder 10 times in both directions and feel for any difference.