I did a late night unassisted bench press and my shoulder has been stuffed ever since 2009, as i needed a spot and couldn’t do the last rep.
Anyway my shoulder cracks and Ive seen many specialists saying i need a better posture, walk with chest out, and no cortisone didn’t work.
Do internal external resistance band exercises,
lacrosse ball stretch shoulder (gets rid of knots)
strengthen back: lie on floor lift hands squeeze shoulder baldes together
Shrugs strengthen traps
Any more advice/ Exercises???
Ive uploaded current exercises i do below i these links.