While standing in a doorway, place your arms up on the door frame and place one foot forward through the doorway as shown.
Next, bend the front knee until a stretch is felt along the front of your chest and/or shoulders. Your upper arms should be horizontal to the ground and forearms should lie up along the door frame.
Hold for 30 seconds.
Elastic Band External Rotation – Bilateral
While holding an elastic band with both hands and elbows bent at your side, pull the band away from your stomach. Keep your elbows at your side the entire time.
Repeat 10 times
Elastic Band Extension Bilateral
While holding an elastic band with both arms in front of you with your elbows straight, pull the band downwards and back towards your side.
Repeat 10 times.