HOW: Stand facing a wall. Loop a band around the bottom of your foot and bring your arm through the top part. The band should be placed just below the shoulder joint. Place that arm above your head with your hand on the wall and a slight bend in the elbow. Hinge forward at the waist creating a stretch in your shoulder. Use your other hand to apply a downward pressure on the band. You can oscillate the pressure or hold it.
FEEL: You should feel a stretch in your shoulder joint.
COMPENSATION: Keep the band in the same spot below to the shoulder in order for the stretch to work.