Shoulder Dislocates

Hold a light band or stick with both hands, grip much wider than your shoulders — the wider you start, the easier this feels, and you can narrow your grip over time as your shoulders open up. Start with it in front of you at hip height, arms straight. Raise your arms up and over your head in one slow arc, then continue back behind you until it reaches your lower back, keeping your elbows straight the entire way. Reverse the arc back to the front just as slowly. This is about quality, not speed — a smooth, pain-free arc through your full range. If any point pinches or catches, widen your grip and shrink the range until it moves cleanly.