Recovered from A/C injury but would like a few pointer please with shoulder rehab/maintenance moves.
From an article by Eric Cressey I now intend to not train shoulders separately (great for time) but to do some presses say one night/week with my back training.
For maintenance I do PNF rotator cuff cable work (high/low, mid and low/high for 6 sets each side, each for 10 reps) and prone trap raise (3 set 10 reps) 2/3 times/wk as well as kelso shrugs, rear delt laterals and face pulls. I also try to do ratio of 2:1 pull to push moves.
May I ask:
Face pulls are always best done with a rope and a neutral grip?
Should I look to depress and retract shoulder blades even when benching with dbells?
I’m stronger at internal rotator moves to external. Is this natural? And should I look to use more weight for externals (or less for internals) to redress balance?
I guess it’s fine to do rotator cuff moves indefinately, as a regular part of my routine?
I read somewhere about balancing out open chain moves (barbell benching) with closed chain moves (push ups). Does this simply mean do same amount of sets of push ups as bench presses (and not same amount of reps as I can do loads of push ups)?
Finally, is the foam roller available in the UK please or if not, is it something I could make myself (are there any dimensions to adhere to if I can produce a DIY version)?