① Arm at the Side

• · Stand tall, working arm relaxed at your side
• · Thumb rotated slightly up

② Raise Briskly on the Diagonal

• · Sweep the arm up halfway between forward and out
• · Brisk on the way up — save the effort for the way down
• · No shrug — the blade rotates, the ear stays clear

③ Lower Alone — 4–5 seconds

• · Lower down the SAME diagonal, count 4–5 seconds
• · The slow lowering is the medicine
• · Shoulder blade stays set — no shrug, no drop
• · Stop on sharp pain