Using a chair or bench for stability assume a bent over posture with one hand on the chair/bench and the other dangling relaxed. Make sure that you establish a neutral spine and head posture. A slight knee bend is encouraged to help obtain a neutral spine posture.
Hold a KB or DB in the dangling hand. Allow the weight of the KB or DB to lightly traction the glenohumeral joint. Try to relax.
The movement should be pain free. Move either through a circular, figure 8 or cross pattern.
Movement should be very slow and relaxed.
The goal of this exercise is to improve mobility and reduce muscular tension. It is not a maximal effort type exercise.