If you've been diagnosed with WS, you'll probably be slowly introduced to a program of scapula-strengthening exercises. These exercises can also improve your range of motion and possibly reduce your chances of developing future cases of WS. If you've been diagnosed with WS, follow the exercise program recommended by your doctor and/or physical therapist. In some cases, strengthening exercises especially if overdone can cause further damage. If you've never had WS, these exercises are still a great way to build shoulder strength and flexibility. Start by lying face-down with your arms at your sides. Then move through each of the 4 positions 2-3 times, spending 15 seconds in each position. Each exercise gets its name from the letter shape your body approximates during the maneuver. I: Move your hands to your hips, with your palms up and your thumbs pointing toward your thighs. Flutter your arms up and down. T: Hold your hands out to your sides, with your palms down. Flutter your arms up and down. Y: Move your hands halfway between out to the side and straight above your head. Flutter up and down with your palms down. W: Bend your elbows and tuck them against your sides while keeping your hands extended at the "Y" angle. Then extend your arms back out into the full "Y" position and repeat for the entire 15 seconds. Stand with your arms extended in front of you at shoulder height and width, palms facing each other, with an exercise band held (without tension) in your hands. Keeping your arms straight and shoulder height, extend them outwards as wide as you can comfortably manage, using a slow, steady motion. Return to the starting position slowly control the band's retraction instead of letting it snap back. Do 2-3 sets of 10-15 repetitions each, with a short rest between sets. Start with a light resistance exercise band, then slowly move up to greater resistance levels once your current level no longer presents a challenge. Face a wall and extend your arms so that your palms are flat against the wall while your arms are at shoulder height and width. Without bending or moving your arms, slowly thrust your sternum (breastbone) toward the wall until your shoulder blades meet. Then, still without moving your hands or arms, pull your sternum back a little beyond your starting position, so that your shoulder blades are slightly rounded outward. Do 10-15 repetitions per set, and between 2-3 sets. Stand an arm's length away from a wall with your feet shoulder-width apart. Pin an 8lb (3.6kg) medicine ball against the wall with one extended arm and a flat palm use your other hand to position the ball if needed. Roll the ball around on the wall in small counterclockwise and clockwise circles for 15-30 seconds. Try not to let the ball fall! Do 2-3 sets apiece with each arm. You may eventually be able to move up to a heavier medicine ball. Lie flat on your back with your knees bent and your feet flat on the floor. Hold an 8lb (3.6kg) medicine ball above you in both hands, with your arms extended straight above your upper chest. Keep your back, feet, and head flat on the floor and use only your shoulder blades to push the ball a few inches/centimeters further upward, then return to the starting position. Try doing 2-3 sets of 10-15 repetitions apiece. You can start with a lighter medicine ball (or even a soccer ball or volleyball) if needed, and move up to a heavier ball once you are physically ready for a greater challenge. Assume a standard pushup position with your legs and body, but place both hands on an exercise ball that is positioned underneath your upper chest. Extend your arms while keeping your hands on the ball, then slowly drop back down until your chest touches the exercise ball. Do 10 repetitions and 2 sets. Keeping the ball secure beneath you takes practice and adequate upper body strength. Ease into this exercise and consider working with a spotter who holds the ball. Otherwise, the ball might squirt free and you'll fall on your face!
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One-sentence summary -- Improve your shoulder strength with recommended exercises. Do all 4 positions of ITYWs. Pull on a light exercise band with both arms. Do upright "pushups" to target your scapulae. Roll a medicine ball against the wall with one hand. Do shoulder presses with a medicine ball. Try exercise ball pushups as an advanced maneuver.

Total War game files folder. Look in one of the following locations, depending on your game version. This is the first step for altering the Barbarian Invasion expansion as well as the original game. Steam version: In Steam, right click the game tab and select Properties Local Files Browse Local Files (or from your desktop, go to C:\Programs\Steam\Steam Apps\Common\Rome Total War) Rome: Total War basic edition: C:\Program Files\Activision\Rome - Total War Rome: Total War gold edition: C:\Program Files\The Creative Assembly\Rome - Total War Once you've reached one of the folders above, locate the file that contains faction playability information, located in one of the following paths: To unlock factions in the base Rome: Total War campaign: \data\world\maps\campaign\imperial_campaign To unlock factions in the Barbarian Invasion campaign: \BI\data\world\maps\campaignarbarian_invasion Right click that file and copy it, then paste it to your desktop. Open this file. This lets you edit the file even if you are not an administrator account, and gives you an unaltered backup copy in case something goes wrong with your game. The file should begin with a list of faction names, sorted underneath the words "playable," "unlockable," and "nonplayable." Select all factions underneath "unlockable," cut them from the document, and paste them into the list under "playable." Before you do the same for the factions underneath "nonplayable," read the following warnings: In the original campaign, the maximum number of playable factions is 20. Keep at least one faction underneath "nonplayable" to avoid bugs. In the original campaign, most people experience frequent crashes when playing as the "romans_senate" (SPQR) or "slave" (rebels) factions. See Tips below for a possible workaround. In the Barbarian Invasion, the following factions should be left under "nonplayable" (they crash the game if you attempt to play as them): romano_british, ostrogoths, slavs, empire_east_rebels, empire_west_rebels, slave. Every faction name must have a "Tab" indent in front of it, and should be the only word on its line. Save the file without changing its name. Move the original, unaltered file to another location, so you can restore it if your game becomes buggy. Drag the altered file back to that folder and open Rome: Total War to see your changes. You may need to close and reopen Rome: Total War before it takes effect. This is only necessary in early versions of Rome: Total War. If the game still doesn't have additional faction options, and you're certain your previous edit contained no typos, try making this additional change: In your Rome Total War folder, make a backup copy of \Data\Text\campaign_descriptions, then open this file. Paste the following into the file, then save it:
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One-sentence summary --
Find your Rome: Locate the campaign data. Make and open a copy of that file. Move faction names to the playable list. Move the altered file to the correct folder. Edit the faction description file if this didn't work.