mobile, you may be able to reduce the likelihood of injury while participating in overhead sports or just overuse of the shoulders.
Place a loop band around the wrists. Hold the arms in front of the body with the elbows bent at 90 degrees.
Palms should be facing each other. Keep the forearms parallel to each other (with tension on the band) and begin to slowly bring the hands upward, keeping a 90-degree bend in the elbows.
When the upper arm is at the level of the shoulder, begin to extend the elbows and raise the arms overhead.
Slowly return back to the starting position. Throughout the movement, keep the forearms parallel to each other with tension on the band.
These muscles, namely the rotator cuff muscles and the scapular (shoulder blade) stabilizers, help to move your shoulder and arm appropriately when performing overhead throwing and serving.