Tapeworm, how did this work out for you?
"I'm feeling much better now."
I do YTWLs and int/ext rotations on shoulder day, and scap retractions and 'face pulls' (scap retractions with low weight, cable, with hands held at face level thumbs down, elbows bent and pointing out) on back day & bi day, and zottmans every other back & bi day.
Also do a stretch 5-6 days a week (every workout) that a local trainer showed me where you lie down on your (left) side taking care not to be leaning forward or back and have your (left) arm pointing away from you with your (left) hand pointing toward the ceiling, then place your (right) hand on the back of your left and press your left palm toward the floor. The guy who showed it to me said I had the worst flexibility he had ever seen, ever, and I should be doing it 2x a day (both arms, of course). I vary the angle of the upper arm a little too, so I do 2x 30 seconds with it at 90 degrees, 2x 30 seconds with it a little closer to the head, and 2x 30 seconds pointing a little down.
I confess I don't do it 2x a day, but I do it every workout. Also confess I don't do the kneeling YTWs you recommended, or the altitude drops, and I didn't get bands like I promised.
I'm diligent about doing the prehab that I do tho, and I've been thinking about introducing a stretching & mobility session in the mornings along with cardio, so I could get those forsaken exercises in then, even if only one a day. (I'm also going to look into yoga tho, so I'm not sure yet what I'll be doing with my mornings.)
Also, I have accepted that I simply can't rush my workouts and taking the necessary time to warm up the joints is part of the process, so I do 3 or 4 warmup sets before I get into a working weight. Been lifting pretty light since Christmas, but I'm starting to feel more confident about working in a power zone and I'm easing back into a 5x5. I really want to get back to judo too, but I want to see how I fare under heavier weight for at least a little while. I'll never consider myself 'cured' since I've had shoulder problems even since I was swimming as a teen, but things are feeling way better than they were and I don't have harsh pain or the fear of immanent serious injury like I did back before Christmas.
Thanks for all your advice Coach, I really appreciate it man. You're one of the most knowledgeable and helpful guys on here and if you make it out to Aus I'd really like to meet you and hit the links! I'm going back to the States in late June/early July, so hopefully I won't miss you bro.