Front raise - arms directly in front of you, lifting to only 90 degrees (shoulder height). I like to keep my palms down, thumbs pointing towards each other. 

Lateral raise - arms pointing directly away from your sides (think spread eagle wings). Palms down, thumbs forward. Lift to shoulder height. 

Full cans - arms directly in between the front raise and lateral raise position - at 45 degrees. Palms forward, thumbs UP. Lift to shoulder height. 

External rotation - arms start in lateral raise position at 90 degrees (shoulder height), elbows bent, palms down, thumbs pointing towards each other. Maintaining shoulder height (or slightly less), rotate lower arms so that your palms are facing forward (think “field goal” position). 

Strict press - arms start at end of ER 90/90 position (field goal position). Straighten arm up overhead until hand is directly over shoulder (do not let arm flare out to the side!). 

Key things to think about!

* Ensure engaged abs, keep your ribs down (avoid ribs flaring up and out, which will put more pressure on low back). 

* Make sure to keep your shoulder blades pulled *DOWN AND BACK* throughout these movements (I like to think about pulling my shoulder blade towards my opposite back jeans pants pocket). 

* You can sit to help stabilize pelvis if low back pain is an issue, or perform with back flat against a wall with your feet out (think - mini wall sit position)

* Modify ROM if needed - especially on the external rotation (ER 90/90). If you experience pain, pinching, clicking at shoulder, lower arm / elbow slightly. This should relieve pinching. 

* Sub sent over rows, tricep kick backs, or standing flies if modifiying your ROM does not change pain / pinching. 

If you have questions or need help modifying the movements - don't hesistate to reach out!