I think my shoulders have improved a lot since I started trying to fix them. The real progress unlock was being more thoughtful about what I should focus on, rather than e.g. just spamming rotator cuff exercises. The first step is to accept I need to put more thought and attention into this. I think the amount of days and weeks I had pain in my shoulders indicate that I should have a lower threshold for identifying this. When I attach my ego to the exercise, it becomes a lot harder to stop and make a better decision. I need to internalise that it’s much more counterproductive to continue on through discomfort, hoping that by chance the problem gets resolved with time. If I’m trying to optimise my fitness, it’s suboptimal to not be allocating resources to this problem considering it can stop me training for weeks, possibly resetting all my progress.
If you’re trying to fix your own shoulders/hips/something then first step is to stop looking for the quick solution. What I did was focus on my scapular and lower trap movement, making sure they are healthy in moving around. I also worked on tightness in my posterior capsule and chest
1) banded pull aparts
2) banded pull to neck
3) superman stretch
4) sleeper stretch with tennis ball
5) banded/towel elevators for arms behind back
6) pectoral major/minor stretches through doorway
https://www.youtube.com/watch?v=GcpTEyAQHMg
https://www.youtube.com/watch?v=B0QN8-Etxlw
https://www.daniwinksflexibility.com/bendy-blog/cow-face-pose-arms-rear-hand-clasp