I'm not sure if you will love me forever, because it sounds like you've found it already, but just in case you didn't:http://www.ericcressey.com/fixing-the-f ... tabilizers
" Lastly, for some individuals, direct internal rotation training for the subscapularis is warranted, as it’s a commonly injured muscle in bench press fanatics. Over time, the subscapularis will often become dormant – and therefore less effective as a stabilizer of the humeral head – due to all the abuse it takes."
and herehttp://www.t-nation.com/free_online_art ... rs_part_ii
"The subscapularis gets a bad rap because it's lumped into the internal rotator category, and because most people are far too tight in their "big gun" internal rotators (pecs, lats, anterior delts, and teres major), they assume that the subscapularis is best left alone.
In reality, it's actually a very important depressor and "posterior-puller" of the humeral head, and it is injured and/or shuts down with several common shoulder conditions.
Often, the pectoralis major and latissimus dorsi become the dominant internal rotators of the humerus, leading to shutdown of the subscapularis. Because the subscapularis is responsible for anterior stability of the glenohumeral joint, if it's weak, the humeral head will glide too far forward in the joint capsule. The external rotators have to fire extra to pick up the slack in humeral head depression, so posterior capsule tightness and scarring can result — and that still doesn't fix the humeral anterior glide syndrome.
All these problems combined lead to excessive pressure on the anterior joint capsule with shoulder flexion and horizontal abduction. In this scenario, it's not uncommon to see acromioclavicular joint problems; impingements; pec, lat, and external rotator strains; and even genital warts. Okay, maybe not genital warts, but I just wanted to make sure that you were still paying attention after all that functional anatomy mumbo-jumbo.
So, in short, activation work for the subscapularis is commonly indicated.
I learned the best exercise for this purpose from Syracuse-based physical therapist Michael Hope, who is so brilliant that I often wonder if he's really "The Great Creator" who actually designed the human body so that he'd know everything about it.
But I digress... give the prone internal rotation a try. Position yourself face-down on a training table with your upper arm at a 90-degree angle to your torso, and your elbow flexed to 90 degrees as well. The upper arm should be supported, and the scapula should be depressed. Simply internally rotate the humerus so that the dumbbell moves back toward the hip. If you wrist is flexing more than a few degrees, chances are that you're cheating to achieve the range of motion. If you feel your upper traps firing, you're doing this wrong; you should feel the motion on the undersurface of your scapula — right up into the armpit."
it won't apply to all people with shoulder injuries but it's definitely worth considering. I've added the prone internal rotations into my routine. Too early to tell yet how much it's helping, but quite often my shoulders feel tight and kinda weird under the shoulder blades, and when I do the PIR I feel a burn in the same location, so I think it must be doing something...