1. Weighted shoulder dislocations (upper lefthand corner of video): Start with no weight and progress in 1-2lb increments.
2. Jefferson curl (upper righthand corner of video): Start by dropping your head and neck, then slowly roll down vertebrae by vertebrae, holding the end position for a more intense stretch on the hamstrings. Come back up the same way, slowly rolling up. Again, start with no weight or very light weight and work your way up.
3. Bridge push throughs (bottom half of video): From a bridge position, drop down to tap your head to the floor, then push the arms straight and head forward through the arms for a great shoulder opener. If you are unable to do a bridge position, use an exercise ball and simply hold a backbend instead.