This exercise strengthens the shoulder joints and helps protect them from overextension when throwing, reaching or pulling.
1. Warm up 5 minutes by jogging in place; move shoulders, arms, neck and back through their full range of motion
2.Sit on bench or stool with feet flat, back straight and abdominal muscles tight.
3.Hold dumbbell in each hand; lift arms overhead with palms forward.
4. Slowly squeeze shoulder blades togather and bend elbows; lower dumbbells to shoulders
5. Again squeeze shoulder blades and lift weights overhead, repeat in sets of four.