Arm pendulums

• Bend over at waist level and let your arms hang naturally to the floor. Swing your arms in a pendulum-type motion for 15 seconds to warm them up. Slowly lift the arm for three seconds, hold it for five seconds and then let it return to its original position. Repeat this 15-to-20 times and take a break. Do another two sets.
  
  

90-degree lift

• While laying on the floor, stretch one arm out while keeping it at shoulder level. Bend your elbow so it is at a 90-degree angle with your hand pointing down. Raise your hand until your get it to shoulder level. Do this 15-to-20 times and then repeat the set.
  
  

Angled shoulder lift

• Put your arm midway between the front and side of the body. Raise your arm until it gets to about 45 degrees. Slowly lower your arm. Do this 15 to 20 times and then repeat the set twice.