1. Stick Raise: With your elbows locked, while lying face down, hold either end of a stick or hand towel straight out from the end of a table or bed. Hands should be a little wider than shoulder width. Tuck your chin and place your forehead down. Keep your elbows locked as you lift the stick or hand towel overhead and hold (pull your hands apart as you lift and hold) for a slow 3 to 5 count. Relax down and repeat for 8 repetitions.
2. Swim Crawl Stroke: Always begin with your better side first. Place your arm over the side of a table or bed while lying face down with your chin tucked and your forehead down. Bend your arm 90 degrees and lock your wrist. Lift your elbow straight up and rotate your arm so your hand and wrist point straight ahead. Keep your arm in this position as you bring it over your head. Keep your arm as high as you can throughout this movement. Hold overhead for a 3 to 5 count. Return to your starting position. Repeat for 8 repetitions. Repeat on your other side.
3. Walking with equal weight (hand weights, water bottles, cans of fruit or vegies, rocks, etc.) in each hand. Exaggerate forward and back arm swings, with your elbows straight, to at least shoulder height in front and as high as comfortably possible in back.
4. Strengthen your shoulder muscles with weights and, even better, add resistance movements with elastic tubing (http://amzn.to/2wz3GQJ ). Include ALL ranges of motion with the tubing anchored above, at and below shoulder height. Also do ALL the shoulder ranges of motion with: A. Elbows bent 90 degrees and held in to your sides. B. Arms straight with elbows locked. C. Elbows bent 90 degrees and held up and out 90 degrees away from your body.
6. VERY SLOW push ups. Slower movements work more muscle fibers. Especially at first, keep your hands at about shoulder width. If you are not used to doing them, begin by standing and facing a wall. To increase your benefits, PULL yourself to the wall and then push away. As you become stronger and it gets easier, increase your difficulty by moving to a corner or a doorway. Gradually progress until you're doing them on the floor. When this becomes easy, elevate your feet.
7. VERY SLOW chin ups (palms facing you) and pull ups (palms facing away from you). Slower works more muscle fibers. Especially at first, keep your hands at about shoulder width. Go as slowly lowering yourself as you do pulling yourself up. If you do not have a properly installed chin up bar (be very sure the trim holding it over the door is secure), you can use an exposed beam in your garage or a securely-propped-open very sturdy door. Make sure the door cannot swing closed (wedge a hand towel on top between the door and door jamb) on your fingers and be very sure the door and hinges can easily handle your weight. If there is any doubt or question, do NOT use a door.