I saw an orthopedic last week- after some x rays and strength and mobility testing they determined it was likely a suprispinatus tear. We opted for a cortisone injection and rehab to strengthen the cuff.
I'll be doing the following rehab exercises daily, and then building on them each week...
5 reps x 5 seconds of each
[youtube=http://youtu.be/kCOrsPuOZDs]
My left shoulder is pretty gassed after going through these which is a pretty good indicator that it's f*&ked. So I'll be doing that for the foreseeable future.
I'll be squatting with the SSB and doing good mornings with the SSB instead of deadlifting- basically anything to let my shoulder rest.
I'll dumbbell bench with some light weight and tempo and continue with push ups- likely neutral grip. And I'll slowly add in exercises to create stability in the joint.
Strengthening- Cable ext rotations, internal rotations for balance, front and lateral raises- starting super light with 2-1/2's and just working up as I feel comfortable
Stability aka reflexive- KB bottoms up press or carry, Chaos push up, push up shoulder taps
