Kneel with your upper body resting on the ball.
Hold your affected arm out to the side, with the elbow bent to 90 degrees.
Your hand should be in line with the top of your head.
Gently tense your core stability and buttock muscles, and move more weight on to the opposite leg to the arm you are holding.
Lift your shoulder up, pulling your shoulder blade back and down.
As you lift, rotate your upper body so you turn to face the side, but keep your lower body and hips straight.
Make sure your neck stays in line with the movement.
Hold this position and relax.