Prone Band Shoulder Extension Isometrics

Lay prone with a thin band stretched behind your back. Keep your arms straight and place a pad on the forehead so you can rest your head down without smashing your nose. Pull the band apart slightly and actively extend the shoulders trying to push past the end range. If unspecified, each rep should take about 10 seconds. Expect some cramping and discomfort while doing these, but you should feel more mobile and more in control of your shoulders when you are done. Make sure to flex your entire body and try to push your body into the ground as the arms lift off.