There is growing evidence associating common shoulder pathologies such as: shoulder impingement, rotator cuff tendinopathy, rotator cuff tears, glenohumeral instability and adhesive capsulitis; to scapular (aka shoulder blade) kinematic alterations or faulty movements. We also often see altered muscle activation as well; in particular, reduced serratus anterior activation and increased upper trapezius activation. Some effective rehabilitative exercises supported by the study referenced include:

1) Shoulder resisted external rotation (with resistance band)

2) Shoulder horizontal abduction (with resistance band)

3) Arm cross body stretch (for posterior shoulder)

4) Push-up plus

Give these exercises a try and if you still find no relief, then our Chiropractors are happy to assess your shoulder and find the appropriate rehab exercises for you.

Reference:
Ludewig PM, Reynolds JF. The association of scapular kinematics and glenohumeral joint pathologies. The Journal Of Orthopaedic And Sports Physical Therapy. 2009;39(2):90-104. doi:10.2519/jospt.2009.2808.