The shoulder complex is composed of the clavicle, scapula and humerus. It is an intricately designed combination of three joints that links the upper extremity to the trunk. Although the primary function of these joints is to provide mobility, the muscles associated with them need to be strong. Here is one simple technique that can impart strength.
* Take a pair of mountaineering ropes
* Ensure the ropes are knotted properly and are of equal length
* Knot the ropes on to the window bars at a height of about six feet; ropes about one feet apart
* Stand upright with the back to the wall and in line with the ropes
* Insert the arms into the ropes
* Flex the knees and position the knots of the ropes abutting the upper arms—as close to elbows as possible
* Keeping the arms straight, gently lift the feet
* Feel the load on the shoulders and stay for 15 to 20 seconds
* Lower the feet and stand upright
* Relax and repeat
Caution: Ensure the rope is of mountaineering quality and that the window bars are strong enough to take the weight.