Banded Overhead Distraction

Loop a band around a solid anchor above head height and step back so it is under tension. Hold the free end in one hand, arm relaxed at your side, and lean your body weight away from the anchor so the band pulls your arm and shoulder upward and back. Let the joint open rather than actively raising your arm yourself, the band is doing the pulling. From there, slowly circle or raise your arm overhead within that pull, exploring the range without forcing it. The tension climbs the further you lean back, so start with a small lean and only add more once the position feels stable. This should open the shoulder, not pinch it, back off if you feel any sharp catching.