I literally had (have) the exact same issue. I also have chronic inflammation of both infraspinatus (sp) and around the scapula. Heres what helps me:
-Sleep flat on your back
-more ab work
-light dumbbell rows
-lean over next to a power rack, grab the rack with one hand lower than your shoulder. Put opposite foot back farther and try to pull your entire back, apart do it with each side. I know I did not explain it well but experiment.
-whenever I stand still, stand on one leg and see how your hips shift differently depending on which leg you’re standing on. This may give you some clues as to what is wrong.
-foam roll head to toe every single day
-hamstring/glute activation excercises.
If you want more details on my condition/what I do to help it, feel free to ask. I’ve dealt with the same issue for almost a year now. Initially even squatting/benching empty bars where causing muscle spasms.[/quote]
Could you go into more detail about your chronic inflammation around the scapula?
I have had pain, knots, burning sensations around my scap for years. My acrimon also gets inflamed. It limits my chest training severely.
I have been to 3 docs for this. Headed back to the ortho soon.
For months i had an issue with my dominant shoulder with knots in the scapula area and also acrimon problems. It is now fine for 5.5 months. The situation might be different but after 5 weeks of total rest i started rehab for RC, pullaparts, bromstick stretch …
Now i use neutral grip.
Frederic Delavier wrote : Strength Training Anatomy and other books about risky mouvements/exercises for some people (shoulder, acrimon, …). I read french so i sugguest you search his name at your librairy and see what is available to you. [/quote]
Thanks for the info, I will look into Delavier. Are you pain free now?
That area is fine, no pain, no foam rolling. I just do not remember if what i read is in french or English. I know he wrote many books some are available in English.
I used bands(pilates style) for the pullaparts and a scarf allmost as long as i am tall for the broomstick stretches.
The title will probably include the word anatomic in English.
All the best !