① Palm on the Wall at 90°

• · Face the wall, arm out at shoulder height, elbow bent 90°
• · Forearm level, palm flat on the wall
• · Ribs down, shoulder away from the ear

② Press the Palm In (hold)

• · Press the palm into the wall — rotate inward
• · The wall doesn't give — the arm barely moves
• · Elbow STAYS at shoulder height the whole time
• · Stop on sharp pain in the front of the shoulder