[Illustration]
Raise your left arm so that the elbow is sticking out in front of you
almost as high as the shoulder. Bend the arm at the elbow, so that the
forearm reaches straight up in the air. Close your hand loosely. With a
rotating movement of the upper arm, bring your fist down as low as it
will go, still keeping the elbow at the same spot. Return to the
original position. Repeat this exercise twelve times. At first it will
be advisable to do this rather slowly and without too great effort,
because of considerable strain in the region of the shoulder blade.
Later, as the muscles become stronger and more supple, you can increase
the speed and the intensity of the effort.
Repeat the same exercise with the right arm.