well it sounds to me like the pain is coming from having poor control of your scapula, so I would say that scapula stability is the name of the game for you. I would think that the usual shoulder health stuff, ie strengthening mid/lower traps and serratus, would probably work. So something like:
-YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.
the bad news is you may have to drop pressing for a while.
Also, get a lacrosse ball and get it up into your shoulder. Put it between you and a wall and really try and work it in deep. Try it with your hand behind your back. That’ll make you scapula stick out and’ll let you get in at some of the muscles underneath. Be warned, that is really going to hurt. The relief is pretty much immediate though.
I hope that helps, let me know how it goes.[/quote]
Thanks for your help, I really appreciate it!! I’ll get going on these immediately, would you do any release/stretching for Pec minor??
it’s my pleasure man. I should probably point out I’m not a physio, just a very injury prone dude so if your physio tells you to do something different to what I’ve said then definitely do what the physio tells you!
Pec minor stretching certainly couldn’t hurt, but to be honest I’ve never really noticed any benefit from any stretches I’ve ever done ever. I find activation work/strengthening does a million times more good so I would spend my time doing that if I were you.
Case in point: I used to do a TON of stretching and foam rolling before a workout, then I’d do some activation stuff and get lifting. I decided to try doing just the activation stuff without the stretching or foam rolling and there was ZERO difference in terms of how I felt during my workout and my mobility. Other people’s experiences may vary but I think ten minutes of activation work is better than two hours of stretching.
One thing that I definitely noticed the benefit of was ART. You should try and find someone in your area that does that. It’s horrible while you’re getting it done, and it sucks for a day or two after but it really does leave you feeling better once the short term unpleasantness wears off.