Start with arm overhead and shoulder raised up and the band straight in front of you. Slowly lower you arm outwards and downwards against the band resistance. Lower the shoulder blade at the same time making sure you depress the shoulder blade. Keep your shoulder down and still as you lower your arm to your side by squeezing the muscles in your armpit. To return keep your shoulder down as you let your arm slowly rise until your arm is 90deg and then raise yuor shoulder and arm together.