Vertical Balance - shoulder strength - Take the dumbbell or ball in your hands and lift your arms above your head. Bend your knees slightly and lean your upper body forward (keeping your back straight) and lower the weight between both legs, without letting it touch the floor. Shoulder Exercise
One Arm Row - stand on right side of bench, 5 lb weight, lean forward and support weight on left knee on bench. Keep back level with ground, lean into left hand. Let weight hand straight down, lift to hip bending elbow and keeping high. Keep back and shoulder parallel with ground. Lower back down. 2 sets of 10 reps for each arm.