Performing these exercises in a supine position (lying on your back with your face upward) helps maintain external rotation (rotation away from the center of the body) and promotes good shoulder stability.

Step 1: Lie on the floor or another firm surface. You can lie on your bed if it’s firm, but softer surfaces are less ideal.

Step 2: Grasp an elastic exercise band with each hand, keeping hands approximately one foot apart with your arms extended straight up toward the ceiling.

Step 3: Slowly pull the band apart, moving your arms straight out to the sides until your hands make contact with the surface you are lying on. Raise your hands back up into the starting position. Move slowly in both directions, especially when moving your hands back up. Do not let the band pull your hands together quickly, but try to control the movement all the way back up.

Try to do three sets of 10 repetitions.

Band exercises are highly adaptable. If you struggle to fully extend the band, hold it about a foot and a half apart. If there’s not enough resistance, you can use two bands or fold one band in half. The more you do this exercise, the better feel you’ll have for working with the bands.

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