- Stand side ways to a pulley (you can also attach a theraband to a fixed point instead).
- Hold the grip (or band) with the arm away from the pulley. Bring that arm by your side and bend it at 90°
- Externally rotate the palm against the resistance. Your elbow should remain by your ribs throughout the movement
- Stand on one end of a theraband with one foot and hold the loose end with your opposite hand.
- Bring your elbow forward by 45° (at shouder) but maintain a 90° angle at elbow
- Externally rotate against the resistance.
- Abduct your arm at 90° (raise your arm to the side).
- Keep a 90° angle at elbow, forearm parallel to the ground.
- Externally rotate against resistance.
- Lie on the floor and place a massage ball under your rotator cuff.
- Support your elbow with your opposite arm.
- Roll into the ball to increase pressure and away from it to reduce.
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