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I’m a big fan of band work for shoulder pre-hab, but I’m not a big fan of adding a lot of extra training time. 
 
This exercise combines 3 important motions for shoulder stability and gets a lot of work done efficiently. Most of you may be able to get away with only this exercise daily for your band work.
 
Row back to full scapular retraction. I’m not looking for depression, full retraction without allowing elevation—basically we’re trying to replicate the scapular position for holding a bar overhead. Maintain that retracted position forcefully throughout the entire rep. 
 
From the row position, keep the elbows bent to 90 degrees and externally rotate to bring the forearms vertical, and hold momentarily. Use a controlled motion, not a quick jerk. 
 
Then press straight up into about a jerk overhead position, continuing to actively retract the shoulder blades and keeping the arms back behind the head, and hold momentarily at the top. Keep your abs tight to avoid hinging in the lower back rather than opening the shoulders. 
 
Reverse the motion under control and maintain tension all the way through.
 
Add 3 sets of 8-10 reps to your warm-up daily.