Shoulder Band Traction (forward)
Muscles Targeted: Lats and shoulders
Hook the hand around your wrist so you are NOT holding it with your hands. Loop it around your wrist.
Walk back from the rack until you feel your shoulder and lat being pulled. Now step back more and let the band pull your shoulder forward. Hold this position and relax. When you think you are at your peak stretch position, shrug your shoulder back, hold for a couple seconds and return.
Let it relax again and repeat this a few times until you feel you reached your peak stretch position. When you get to this stage, start moving around. Twist in all directions, allowing the band to pull the shoulder joint.
This process will take between 2-4 minutes per arm