super stretches for women

First Do This External Shoulder Rotation
Works backs of shoulders

Grab an exercise band with an underhand grip, hands 30cm apart. Stand with feet hip-width apart; bend elbows 90 degrees. Keeping upper arms tight against your body and forearms parallel to the floor, rotate your arms away from each other, pivoting at the shoulder joints. Go as far as possible, pause and slowly rotate back to start. Do three sets of 10 to 12.

Then Do This Kneeling Strap Stretch
Stretches fronts of shoulders

Grab a strap; sit on your heels. Position hands 60cm apart; raise both arms. Stop your right arm once it’s in line with your ear, allowing your left arm to lower behind you. Hold for 30 seconds. Return to start, then repeat, switching arms. Do three reps on each side.