Hey guys have done massive research on my shoulder neck pain.
What I thought it was:
1) Weak external rotators, leaving my humeral head to slouch forward. Did many exercises and nothing. Like Rear delts, rotary cuff exercises
2) Thought it was my tight anterior delt head. Did myofascial release. Better, but still not 100%
3) Tight pecs or pec minor, did stretching feel nothing.
Finally, found the problem GIRD, glenohumeral internal rotation deficit. I thought I had too much internal rotation, but I didn't realize the subscapularis held the humeral head back.
Only things I can find on the internet of of right now are sleeper stretch to stretch a tight posterior capsule and strengthening the subscapularis. Been doing these for a few days and great results, but have been stagnating. I still get clicking of shoulders. I am so close. Any other methods? I try internal rotation of my arm at 90 degrees and my humeral head keeps popping up. Since its just me I need something stabilize the head down while I can force my internal rotation. I just don't have money for a PT right now.