Shoulder external rotation against resistance

Anchor tubing to a fixed object (eg, a door knob, banister, or column), stand perpendicular to the wall holding the tubing in your outside hand. Make sure to keep your elbow bent to 90 degrees when performing the exercise. Pinch a towel or something small between your arm and ribs to be sure your arm stays against your side. Start with your arm across your abdomen, then slowly rotate your arm away from your body over two seconds until it is about 90 degrees from your body, then slowly return to starting position over four seconds. Repeat the movement 15 times to complete one set. Do 3 sets of 15 repetitions.