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  • Come to a prone position with the arm over the side of the bed/couch
  • Using the prescribed weight/dumbbell, hand your arm over the side of the bed and think about bringing the back of your hand towards the ceiling
  • Return to the starting position and repeat as per physiotherapist instruction


  • Stop this exercise if this exacerbates your pain
  • Speak to your physiotherapist prior to performing this exercise if you have had a history of shoulder dislocations prior to attempting this exercise