robertscott, pretty much everything you said was right on the nose, so i'm only going to quote the parts i would like you to elucidate further, if you don't mind.
Also, look up an exercise known as prone scap raises, and a mobility drill called YTWLIs. Both of these should be mainstays in your program from now on.
I've actually looked into these before. The only problem is i don't have a bench. Shameful, i know. Any advice on how i can do them until i get one?
hmmm, you could try getting down on all fours and doing one side at a time? That might work. Be careful to keep an arch in your back though. I dunno mate, I think you'll need to invest in a bench.
If you have a resistance band, look up the "No Money" drill. It'll do pretty much the same job as the YTWLIs, but ideally you'd do both.
The thoracic mobility stuff you should be doing are thoracic extensions and scap wall slides. Google them, learn them, perform them daily.
Like this? http://www.youtube.com/watch?v=ysAnAYSH_jM
and this? http://www.youtube.com/watch?v=ICtEOwA3 ... r_embedded
With respect to the scap wall slides, can i do behind-the-neck band pull-aparts instead? I've had more luck keeping my upper back tight and preventing impingement with those because the resistance band gives you feedback.
Thanks in advance.
And thank you both for your replies, by the way!
both of those exercises are brilliant, and should definitely be included. I would, however, still do the wall slides. I know how much they suck, believe me, but you will get better at them over time. If you are struggling to keep your back tight doing them, that's precisely the reason you should keep doing them!
Behind the neck pull aparts are ace, and you should do those too, but again I believe they should be done in addition to all the other stuff, not as an alternative.
This is all good stuff by the way, and you've done a good job of researching. Good for you. If you're lucky KPj'll chime in on this, he's the resident shoulder expert.
In the meantime, keep doing all those exercises, a little every day.
And stretch those traps and suboccipitals! Muy importante