Shoulder CARs

With this exercise you have to take your shoulders throughout full range of motion. 

Stand straight at the wall. Place one of your arm on the wall with a horizontal extension. With the opposite palms grab a tennis/massage ball.  Grasp it and hold it with tension throughout the whole movement. 

Stand stable and engage your core. 

Elevate your arm as high as you can into a forward flexion then at the top internally rotate your hand and lower your arm and finish the movement with a fully extended shoulder. Pay attention not to elevate or bring forward your shoulder in this position. 

Then execute the same movement on the way back as well. 

Perform 2 set 10 repetitions with each arm.