Pendulum Swing With a straight back and one hand on a table or counter for support, bend over with the other arm hanging freely. Gently swing the hanging arm frontward and back, side to side, and in a circular motion for a total of 30 seconds. Repeat with the other arm, completing 3 sets of 10. Shoulder Stretch With relaxed shoulders, extend one arm in front of the body. Gently pull it to the chest as close as possible with the other hand. Hold for 30 seconds and then relax the arm. Repeat with the other arm, completing three sets. External Rotation Holding a lightweight dumbbell, bend the elbow of one arm to a 90-degree position, with the forearm parallel with the floor. With the upper arm close to the torso, gently move the forearm from one side to the other 15 times. Repeat with the other arm, completing three sets. Sleeper Stretch Lying on one side with a pillow for head support, bring the bottom arm to a 90-degree angle with the elbow touching the ground and the hand pointed toward the ceiling. Use the top arm to gently press the bottom forearm toward the floor to stretch the back of the shoulder. Hold for 30 seconds and repeat three times. Repeat with the other arm.