Isometric Shoulder External Rotation: 2 reps, 30 sec hold, 1 set
Place a towel between your arm and body. 
Grasp the outside of your involved side wrist. 
Press your wrist outward toward your hand.
Isometric Shoulder Internal Rotation: 2 reps, 30 sec hold, 1 set
Place a towel roll between your arm and body. 
Grasp the insider of your involved side wrist. 
Press your wrist inward toward your hand.
Wall Angel: 10 reps, 3 sec hold, 1 set
Stand with back and shoulders against wall. 
Slide arms toward side. 
Squeeze shoulder blades