The Banded Stop Sign exercise is a great exercise to engage a lot of the deep rotator cuff muscles and the big prime mover muscles used for paddling in the posterior part of the shoulder. The goal is to start in a standing position, facing the pole, the band at shoulder height. From here, you bring the elbow to an abducted 90 degrees position, and then flex elbow and externally rotate the shoulder so the fist is point straight up. There are three stages to this exercise:

Part 1: Static holds- working on the stability aspect, good for acute injury recovery. Step back with the band to add more tension on the band. You can also experiment with bringing the arm out to explore different ranges of motions in the shoulder and their load bearing capacity.

Part 2: Strength- Starting to add a little more load and add some slow movement to the exercise. Taking the arm through full range.

Part 3: Power- Start adding fast velocity movements into the mix.

If you can comfortably do part 1 with minimal pain, then you progress to part 2, and so on to part 3.