I have torn labrums in both of my shoulders. I tore the labrum in my left shoulder wrestling in high school around 10 years ago, and tore the labrum in my right shoulder around three months ago flipping a mattress over. I was holding the mattress up with one arm at 90 degrees, and the weight fell back and externally rotated my shoulder to an extreme degree.
I had an MRI done, and the conclusion was a slight tear of the labrum in the superior part (not sure if I phrased that correctly, but doc said it was in the top part of labrum).
I never had surgery to fix my left shoulder, and I am not having surgery on my right shoulder (at least not at this point). I have little to no pain in my left shoulder now, and it is stable for the most part. I do not know what kind/where that tear is.
My right shoulder is stable, though I do have pain with overhead lifts. My range of motion is still normal in that shoulder, it's just that it hurts when I get to the end of that range in either direction.
Now that the history is out of the way, my question regards safe stretching/strengthening exercises to increase the mobility and strength in both shoulders. I have looked online and found some stretches that involve a 4-6 foot rod/broomstick/whatever. I can do most of them, but I do have some pain in my right shoulder.
Is there anything I should avoid doing since my labrums are already torn? I always hear to stop doing something if it hurts, but I do understand the need for shoulder mobility. Is it too late to improve that if I'm already injured?