Shoulders

• Back to the wall, feet a few inches out from the bottom
• Backside, upper back and the back of your head settled against it
• The small of your back flattened towards the wall, belly drawn in a touch, so there's no big gap behind your waist
• Arms up onto the wall, out to the sides and bent at the elbow like a goalpost, with the backs of your hands and forearms resting against it too
• Shoulder blades set, drawn gently down and back so your shoulders sit away from your ears

Keeping as much of yourself flat to the wall as you can, slide your arms slowly up it, reaching up and out towards straight overhead, then slowly back down to the goalpost. The three-three-three count you learned at the back suits it perfectly: three seconds sliding up, three held at your top point, three sliding back down.

• Hands, forearms, head and lower back all staying in contact with the wall the entire way
• The shoulders staying down and long as the arms climb, never creeping up towards your ears
• The small of your back not arching away to let the arms carry on
• Sliding only as high as you can keep all that honest. A short slide done clean beats a long one full of cheats, every single time

• Lie on your side on the floor, knees drawn up in front of you at about a right angle
• The cushion under your head so your neck stays long and comfortable
• Both arms straight out in front of you at shoulder height, palms together, as if you were pointing at something across the room

Keeping your knees together and pinned down on the floor, slowly lift your top arm up towards the ceiling and keep it going, opening it out and over like the cover of a book, until it reaches back and down towards the floor behind you on the other side. Let your head and eyes follow your hand the whole way, so your chest turns and opens up to face the ceiling and then round behind you. Move on the same three-three-three count: three to open, three held in the opened-out position, three to close. Do your reps, then roll onto the other side.

• The turn coming from your upper back and chest, up between the shoulder blades
• The knees staying pressed together and down. The moment they lift and roll open, the turn has slipped down into your lower back and hips
• Your eyes following your hand, which helps the upper back come round
• Breathing out as you open, which lets the chest come round a little further

• Stand side on to the anchor
• The band held in the hand furthest away, so it crosses in front of you
• That elbow tucked in against your side and bent at a right angle, as if you were holding a rolled newspaper between your elbow and your ribs
• The shoulder blade of the working arm set down and back

Keeping your elbow glued to your side, slowly rotate your forearm outward, away from your belly, opening your hand out to the side like a gate swinging on a hinge, then slowly let it come back across under control. The elbow never leaves your ribs. It's a small movement, and it should be. Do your reps, then turn around and work the other arm.

• The movement coming purely from your upper arm rotating in the shoulder, with the elbow staying home
• The shoulder down and long, no shrugging up towards the ear
• Slow. Speed here is just momentum doing the cuff's work for it
• Felt deep and low around the back of the shoulder, and often in the front as well. Working, never straining

• Stand tall, feet about hip-width
• Middle braced gently, the way you learned at the back, so your ribs don't flare and your lower back doesn't arch to help
• Arms hanging down in front of you, elbows soft
• Shoulder blades set down and back

Keep a soft, slight bend in your elbows the whole way, never locked out straight, the same easy unlock you keep in your knees. Raise the weight slowly up in front of you, on up past shoulder height and all the way overhead until you are reaching tall. Then lower it just as slowly back down under full control. As it comes overhead, let it settle a touch in front of straight up rather than forcing it back behind your head. Slow up, slow down, and no swinging it.

• The shoulder blades gliding round and up as your arms rise, and no shrug
• The shoulders staying down and long the whole way
• The weight a touch in front of dead overhead, where the shoulder has the most room and the least pinch
• The lift coming from your shoulders, not from leaning back and swinging the weight up