How to do exercises from "How to Recover from a Shoulder Injury"?

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    How to do exercises from "How to Recover from a Shoulder Injury"?

    Title says it. I want to do the exercises mentioned in the article, external rotation, supraspinatus stretch, triceps stretch, and scapular squeezes, but I don't understand the instruction, or I am not exactly sure if I get it right.

    Damer Can you please provide video or pictoral instructions on the four exercises? Thanks.

    #2
    Until an illustration of the exercises can be provided.
    As a starting point:
    The shoulder stretch workout has tricep stretches, the behind the back lock squeezes the scapula, the shoulder and back stretch is an external rotation stretch and I believe the lock side pull stretches the supraspinatus.

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