1. Stand upright sideways to a table or windowsill. Place one hand in a tight fist on the surface with elbow straight. Keep the other hand stationary. Take a small step forward, shifting your weight but keeping the supporting arm fixed. This passively stretches the shoulder joint backward. Repeat on the other side.
2. Stand with your back against the edge of a table or windowsill, grasping the edge with both hands. Keep your hands and upper body stationary while bending your elbows. Squat down by bending your knees, allowing your shoulder joint to be passively lifted forward or upward.
3. Stand facing a table or windowsill at arm's length, arms extended with hands resting on the surface.Keep hands and upper body stationary. Bend knees to squat, allowing the shoulder joint to be passively lifted forward and upward.
4. Stand sideways about an arm's length from the table or windowsill. Extend upper arm with palm resting on the surface. Keep hand stationary. Bend knees to squat while slightly leaning upper body inward, allowing the shoulder joint to be passively abducted.
5. Stand beside a doorframe with your elbow bent, placing your left hand on the inside of the doorframe. Keep your hand and forearm stationary while rotating your body to the left, allowing the shoulder joint to passively internally rotate.
6. Stand beside a doorframe with your elbow bent, placing your left hand on the outside of the doorframe. Keep your hand and forearm stationary while rotating your body to the right, allowing the shoulder joint to passively externally rotate.