Muscles targeted: Lats and shoulder region
This is another exercise I have found to make a huge difference in how my shoulder feels. This is very easy to set up. Grab a band and choke it over the top of a power rack and loop the other end around your wrist. You want this to be attached at the wrist so you are not grabbing the band but having the band pull you.
At this point, let the band pull your arm up as high as you can get it. If need be, sit on the floor or on a bench. Let the back pull for a few seconds and then shrug your shoulder down. Let the band pull you back out again.
Repeat this several times until you feel you are at your max stretch. At this point, begin twisting and moving your body around into different positions.
The average time per set will be close to 2-4 minutes per arm.
