Isometric Shoulder External Rotation – 90/90, Band
HOW: Anchor a band about shoulder height. Face the anchor and grab onto it with one hand. Bend your elbow and raise it up to the side at shoulder height. Start close to the anchor as you bring your arm up to make a “L” position with your elbow straight out from your shoulder. Hold that position as you walk backwards. Once you find enough resistance, maintain that position for as long as prescribed.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Maintain the 90/90 position as you walk backwards, don’t drop your elbow down. Keep your trap muscles relaxed.