• Stand with your feet shoulder width apart. 

Rot ROM

• Stand or sit comfortably.  Raise your right arm to the side 90 degrees palm facing down, then bend your elbow 90 degrees in (palm still down). 
• Rotate your forearm up & down within a comfortable range of motion.

Hand behind back stretch elbow forward

• Stand or sit comfortably.  Reach R hand behind back and rest the back of your R hand on your low back.
• Keep your shoulders relaxed and move your R elbow forward until you feel a stretch in the back of your shoulder.