HOW: Begin half kneeling with the leg towards the wall elevated. A foam roller is used here to separate me from the wall, begin roughly upper arm distance from the wall for this exercise. Start with your palm by your side facing your body, then slowly elevate your arm. You will feel a sticky spot, which is where you can rotate your palm towards the wall and continue this motion. Once you have reached the end position you can rotate back around to the starting position. This motion should be very slow and controlled!
COMPENSATION: Avoid rotating at the trunk when performing this exercise, allow a majority of this motion to be coming from the shoulder. Alter your distance from the wall, the closer you are to the wall the more challenging, the further away the easier this exercise becomes.
FEEL: You will feel the muscles of your shoulder working with this exercise.