This video is for anyone that wishes to strengthen and improve their upper body but has no pre-existing shoulder injury.
The stretches can be performed twice a day and held for 30 seconds. The strengthening exercises can be done with a light weight (3-5 pounds) and done for 1 set of 10. You slowly increase to 2 sets of 10 and then 3 sets of 10.
If you're using a heavy weight (5-10 pounds) you can not perform the strengthening exercises everyday, so every second day is preferred.