Active External Rotation - Repeat 15 times
Stand upright with your elbows bent and beside your waist. Move your forearms outwards as far as they will go, keeping your forearms level.
Active Elevation - Repeat 15 times
Stand upright with your arms by your sides. Gradually lift your arms up to the side and slightly forwards as far as they will comfortably go. You may bend your elbows a little if it helps.
Active Internal Rotation - Repeat 15 times
Stand with your arms by your side. Gently reach up begind your back as far as your hand will comfortably go. It is important not to force your hand up.
With thanks to Cath Ellis & Lizzy Miles, specialist physiotherapists, for their help with the demonstration and preparation of the exercise sheets.