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- Lie on your back with knees bent for comfort and a light dumbbell in the prescribed hand.
- Rest the working arm by your side, palm facing inward.
- Bring the working arm up into a Y position above your head, thumb pointing towards the ceiling in the “full can” position.
- Engage your shoulder blade by gently drawing it down and back into the surface beneath you.
- Keeping your elbow straight, slowly lift the dumbbell a few centimetres away from the floor, maintaining the Y shape and thumbs-up position.
- Maintain control as you lower the dumbbell back to the starting position—avoid letting it drop or losing control.
- Focus on smooth, steady movement without allowing the shoulder to shrug or roll forward.
- Complete repetitions as prescribed by your physiotherapist.
