HOW: Get set-up laying on your side with your hips and knees slightly bent, you can use a pillow for head and neck support. Line up your arms directly in front of your shoulders facing in front of you, the arm on top will be performing the exercise. To start, rotate your hand and arm out up towards the ceiling, maintain this position with a straight elbow, then lift your arm up until it is directly facing the ceiling. Slowly lower down and repeat. Perform on both sides, you can use a dumbbell or resistance band once the weight of your arm is no longer challenging.
FEEL: You should feel the muscles on the outside and behind your shoulder working as well as your shoulder blade muscles.
COMPENSATION: Do not shrug your shoulder, do not let your arm and hand rotate inward, do not rotate your body.