Activeforever The Original Backnobber II - Manual (Page 23)

SHOULDER AND UPPER BACK RESISTANCE EXERCISES
Apply resistance by holding small weights (1-2 lb.) or by attaching
weighted bands around the wrists.
21
Shoulder Rotation Internal/External
Bend your elbow 90 and hold the
weight close to the center of your body.
Extend the weight out and to the side of
your body. Repeat on the opposite side.
Side Arm Lifts
Begin with arms at hip level
and raise to shoulder height.
Hold for 5 seconds and release.
As strength and endurance
improve, increase weight,
and height of lift.
Hold weights that you
can lift easily.
Front Arm Lifts
Raise arms straight out
in front of your body to
shoulder height. Hold
for 5 seconds and release.
Keep your back straight and
shoulders relaxed.