Mobility
Strengthening
Stretching
Shoulder joint
Mobility
Raise your arms at the side, bend the elbows and make circular movements in the shoulder joints.

Strengthening
Stand with your back to the wall, bend your arms at the elbow and press them at the same time backwards against the wall, holding the tension for 10 seconds. Alternatively, press one arm bent at the elbow against the wall at a time.

Stretching
Raise your stretched arm upwards and backwards. Hold the tension for 10 seconds.