Shoulder awareness exercise one sit to stand with your arms down by your side. Close your eyes and contract the left shoulder towards your left ear about 10% and hold for 10 seconds. Then completely relax the shoulder, feeling it fall back down. Now contract at 50% and hold for 10 seconds completely Relax the shoulder down by your side. Contract 100% for 10 seconds. Let go and feel the shoulder drop down.

Contract the right shoulder towards the right ear about 10% and hold for 10 seconds. Then completely relaxed the shoulder, feeling it fall back down. Now contract it 50% and hold for 10 seconds completely relax the shoulder down by your side. Contract 100% for 10 seconds. Then completely relaxed the shoulder down by your side. Now contract the left shoulder again 10% and see if you are more sensitive to the smaller contraction.

Do this also for the right shoulder and see if you notice a difference. Contract both shoulders 100% raising your shoulders towards the ears. Hold for five seconds drop them down by your side again. Repeat five times Rotate both shoulders forward 10 times and backwards 10 times while standing, bend the knees slightly with your arms hanging down by your side. Shake the upper body up and down, letting the hands flop by your sides like you're trying to dry your hands after washing them. After 30 seconds stop and feel how the arms hang down by your side as though the hands are being pulled towards the ground.

Now contract the left shoulder 10% and see if you feel as though you don't have to contract as much as before. Now contract the left shoulder again except this time just 1% and see if you're more sensitive to the smaller contraction. Do this also for the right shoulder and see if you notice a difference