lying prone, retract scapulae while rowing arms upward with elbows bent to ninety degrees, then lower controlled
Lie on the stomach with legs straight forward on the table and arms by side, off the table with holding dumbbell. Squeeze the shoulder blade towards each other and elevate the arms towards ceiling with bending elbow to 90 degree and keeping head stable. Lower the arms to starting position. Repeat.
Nothing here is a prescription. Your physiotherapist decides which of these are yours, and when.
