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並前往https://www.nhsaaa.net/musculoskeletal-service-msk/shoulder/shoulder-exercises-anterior-deltoid-programme-msk/

Shoulder: Exercises - Anterior Deltoid Programme (MSK)

Lie on your good side with the painful arm uppermost. Bend your elbow as far as possible bringing your hand towards your chest. Lift your elbow up and out to ...

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