Rotations with Relaxed Arms
Stand with your arms hanging loosely at your sides. Keeping your right shoulder still, exhale and slowly rotate your left shoulder forward. Inhaling, draw the shoulder up toward your left ear, and continuing to inhale, bring the shoulder back as if you are trying to touch the shoulder blade to the spine. Exhaling, lower the shoulder to the starting position, and draw it forward again. Continue circling 3 times, inhaling as you lift the shoulder and draw it back, and exhaling as you lower the shoulder and draw it forward. Then change direction and repeat 3 more times.
Continue with rotations of the right shoulder, keeping the left shoulder relaxed and still. Finally, rotate both shoulders 3 times in each direction, coordinating the movements with your breath.
Vertical Arm Swings
Make a light fist with both hands, turning your palms to face your body. Keeping your shoulders and arms relaxed, swing your arms forward and back. At first, swing the arms lightly, simply feeling the movement at the shoulder joint.
Then begin to involve the shoulders as well. Feel your chest expand as your arms swing back, and feel your shoulder blades spread apart as the arms swing forward. To increase momentum, bend your elbows on alternate swings. Continue for 30 seconds or more. This movement is not coordinated with the breath.