Shoulder Problems

My shoulders are in bad shape and not too sure what to do about it. It is painful when I do overhead DB presses, and seated or standing lat raises! Front raises are not bad at all. They are very stiff and weak. What should I avoid doing in my program? What exercises would a PT or CPT rec. to try to get pain free so that I can strengthen them once the pain is gone?

Check out Eric Cressey and Mike Robertsons Shoulder savers series.