1. Using a Lacrosse Ball, place it on your Trapezius muscle (the “Trap”) and lean into a rack, a corner, or a doorway.

2. Internally rotate your shoulder bringing the back of your hand up your back.

3. Externally rotate your shoulder as you lift your arm over your head.

1. Using a barbell on a squat rack, lean into the barbell to apply pressure to your trap. Raise your arm overhead with external rotation in the shoulder, so your thumb is facing behind you.

2. Bring your arm down and across your body with internal rotation of the shoulder, so your thumb is facing behind you.