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1st exercise is working well for me. I use the cable machine, lightest weight, good posture with scaps retracted, keep the elbow clamped to the side-I suspect that the effect is to get blood flowing around the muscles which is promoting healing. Do 3sets10. I use these in conjunction with face pulls where I now go pretty heavy. You will know if ex1 is effective because it causes a bit of pain to do it, where as, with face pulls there is almost none for me.