Hook the hand around your wrist so you ARE NOT holding it with your hands. Loop it around your wrist.

Loop the band around the bottom of a rack or heavy object so the shoulder and traps are being pulled. Now, step back more and let the band pull your shoulder down. 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 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.