This exercise will help to combat hunched posture and internally rotated shoulders that often results from looking down at your phone or sitting at a desk all day. Place a resistance band at shoulder height and smoothly move the band back to your face while driving the elbows behind your body. It is important to keep the elbows above shoulder height while also adding a slight external rotation at the end of each rep.
Place the resistance band around the shins, and hold a pole with one hand. Standing straight up begin moving one leg back keeping it straight and go back as far as you can squeezing the glute. Once you complete the amount of reps on one side, switch sides
Wrap a resistance band around a post, place it at elbow height. Start by standing a couple feet away with your left side to the band. With your right hand hold the end of the band while also keeping your elbow pressed against your side. Your left arm should be flexed with your elbow at a 90 degree angle. Then begin rotating your arm in a backhand movement, while also keeping your elbow in place.