Anchor the band as high as possible like over a door. Kneel down with the same leg forward as the arm you ar pulling with. Start by puling your shoulder blade back and down your back. Pull the theraband down and backwards, keeping the elbow straight. Make sure as you pull backwards your shoulder doesn't pop forwards. Hold and squeeze your shoulder blade back in this position. Start to gently and slowly let the arm come back into its starting position. At the last part of the movement the shoulder blade came come slowly forward. Only move in the pain-free range.