Lie on your side with your head supported on a pillow and your knees bent at 90 degrees.
Reach your arms out in front of you, with your hands together.
While holding a dumbbell, rotate the upper arm upwards and outwards from your trunk.
Try to rotate as far as you can, without forcing the shoulder.
Hold in the maximum position.
Note: You can adjust the level at which you rotate by adjusting the angle of your knees.
