OK Carlsbad,
This is what my guy had me do for the first week. Two days on and one day off. They are really easy and you think that nothing will happen but believe me they did the trick for me.Maybe it will not do anything for you but throw them in the mix and see what happens.
1 lay on your side with your back against a wall.Hold a light weight(soup can in my case)in your hand and flat to your leg.Then just raise up your STRAIGHT arm as high as you can without shrugging your shoulder and not bending at the wrist,you must concentrate on lifting with the shoulder. Just go up and down nice and steady for 10 reps or whatever. I did these 3 - 4 times a day.
2 This one is for the rotator cuff which he said was not firing.You must know this one anyway! I new exactly what he was talking about when he told me.
In the position as above, but this time bend your arm so that the weight is resting against your stomach.Raise your arm as high as possible without bending at the wrist again and without raising your elbow from your side.
Easy eh? Worked wonders for me in just a week.
Now for week two!
Exercises as above but then add in :-
3 Standing up.Hold the weight palms up and do a slow biceps curl, again without bending in at the wrist.Then on the way down, do not stop alongside your hip, carry on further back and you should feel a stretch from the top of the bicep to around the lower neck area. Do this for as many as you can and at the same time as you are doing the other two.
4 This one was, in my opinion , the one that finally did it for me. If you have a small ball,like a soccer ball or a basket ball. Then stand upright and sideways away from the wall and press your hand onto the ball and let it support your weight as you lean into it ( with a straight arm ) against the wall. Hard to describe really. You must be well away from the wall and then the ball will move about and you will be steadying it with your weak shoulder.
This gets all your stabilisers firing and it is hard at first to stop yourself from sliding along and falling into the wall. But if you persivere then you can stand there for quite a while until you get fed up!
5 This is just a stretch. Sit on a chair and sit on the hand of your poorly arm. With the other hand reach over the top of your head and SLOWLY pull your head to the opposite side . Feeling a stretch and hold for a few seconds and relax and then do it again until you feel that you have benefitted enough from it.
Thats it! Two weeks of that and i was benching pain free.When i went back for the third appointment he discharged me. I am still doing the exercises but for both sides now.
Best of luck
Nobby.