pair the 2 movements below as a super set EVERYOTHER DAY
This means do the pull apart variation then the bicep loading. Go back and forth between the 2 for 2-3 sets of 10-15 reps for each
Now lets try to add some posterior RTC activation into the 90deg abduction position but in a less threatening position
try to add the supine pull apart below
If painful the movement below is an alternative
Gradual loading of bicep
I am wondering if you have any irritation of the bicep and are you able to tolerate some graded loading of that area.
8-24-20
Initial thoughts
Given that your range of motion is fairly stable, lets take an initial look at muscle control. i am going to give you 2 movements below that are focused on improving shoulder stability in a controlled range of motion
Try the movements below 2-3x/day
Movement #1: Pec activation gradually into a stretch
hold 5 seconds for each, try to keep the feeling in the pec wihtout pain or pinch in the shoulder
Progress as deep into the postion as able stopping just short of pain
try for 8-15 reps
Movement #2: Table Top Regression
This is focused on engaging lat and scapular control in a lower position that is unlikely to stress the shulder in a negative way
You can progress as shown to lifting the hips which increases the demand on the shoulder but I would focus initially just on the isometric movment and making sure you control scapular position
Don’t lift very high initially, focus on keeping good scapular position
