1. Wrap compression band around your arm. You can start anywhere. Overlap the band on itself by 50% and stretch the band at about 75% of a max stretch as your wrap. It should be very tight. If it feels wrong, take it off.

2. It is OK to go over a joint (like the elbow), just give the joint a little bit of room to move.

3. Once you run out of band to wrap, tuck in the end.

4. Slowly work your arm through full ranges of motion assisting with the other arm as necessary. The band should be tight enough to not be able to move around normally, but not so tight that it feels wrong.

5. Flex, extend, internally rotate, and externally rotate to explore all angles possible. Bias your time in your most restricted positions.

6. Get onto your hands and knees. Externally rotate your shoulder like you would in a push-up, press into the ground, and lead forward and at different angels.

You should also mobilize movements, i.e., push-ups, strict press, bench press, ring rows. Be sure to only use movements which you have a ton of control, so don’t put the compression band on tight and do muscle-ups, snatches, jerks, etc.