It's pretty easy to do. While waiting on hold to a tube or band along with arms extended overhead, simply perform a pulldown motion behind the neck. Consider pull the elastic apart as you pull it down. Contain the bottom contraction for 5-10 seconds and perform 10-12 reps. Start at 5 second holds for 10 reps and work to your web site up to 10 second holds for 12 reps over successive workout