I tried out two different trainers for advice on shoulder scap stabilization. They had some differences and some overlaps. One of them wrote me this program:
Scapular Stabilization exercises
5-10 min on Row Machine for warm up
Internal Rotation – 3 sets, 10-12 repetitions
External Rotation – 3 sets, 10-12 repetitions
Single arm cable extension (instead of modified lat pull down exercise you were doing previously) – 3 sets, 10-12 repetitions
Static Planks – 3 sets, 30s, 60s, 90s (Keep your form).
For every chest (push) exercise, we went over a back (pull exercise). I think this will be good to loosen up those pec muscles and front deltoids.
RED = pull
PURPLE = push
Dumbbell fly on fitness ball – 8lbs (make sure fitness ball is in the center of the upper back); 3 sets, 15 repetitions.
Reverse dumbbell fly – 5lbs (on bench, thumbs pointed toward the ceiling); 3 sets, 15 repetitions
Front raise to military press – 12lb Body Bar (blue one), 4 sets, 10 repetitions
Hammer strength high row (in Free Weight room)– 60 lbs, 4 sets, 15 repetitions
Incline bench (Free Weight Room)– 45lbs (bar only), 4 sets, 15 -20 repetitions
Wide grip seated row (Free Weight Room) – 45 lbs, 4 sets, 15 repetitions
Dynamic hand pushups – starting in the push up position, with absolute control, lower your right arm down to a plank position with your left arm following. Then starting with your right arm, push yourself back up to the push up position. Repeat, alternating the arm that lowers first each time. Do this 5 times for 3 sets.
Lat Pulldown – 75 lbs; 4 sets, 15 repetitions
I'm going to tweak this just a little, add a couple exercises the other gal recommended. And come up with difinitive rep counts (hate imprecision).
She wants me to run this for a while instead of my normal (heavier, less reps) arms stuff. Will do.
The other gal gave me some stretchs to do, need to get them into my every day program.