Rubber Band Pull Over
Extend your arms as much as you can, then bring them back to the upper chest level
Bring your arms flexed up to a 90-degree angle. Don’t go lower or you can stress the shoulder too much. Bring them back and hold for 2 seconds.
Lower your arms as much as you can while keeping the arms close to your face, elbows in.
Keep your shoulders down and don’t bring the elbows forward. Keep your arms close to your body.
Back straight, chest up and close the scapula together.
Rear Shoulder Raises
Back straight, chest up, fully extend your arms and hold for two seconds. Fully extend until your arms are parallel to the floor.
The lower back should be on the ball at all times. Lift your body using the side of your abdominals while keeping the lower body on the ball. Control the move. Reach out every time you extend the arm to the opposite side.
Keep the upper back on the ball. Feel a full stretch of both arms toward one side and then, using the abdominals, bring the arms to the opposite side without lifting your body from the ball.
Are dumbbells better than elastic bands? Both are good and can be combined for great results.