01/28/2015 at 3:31 pm #75723
i think you need to watch this:
you may want to check out some of his videos in his YT channel for the shoulder ones to help train yourself back:
crossover symmetry is also good, but you have to watch out – they also want you to squeeze the shoulder blades together at the end of each movement which i think is bad according to the new ways of thinking. but you can do the exercises and just stop short of squeezing the shoulder blades together.
getting with a good coach who can cue proper movement of typical exercises would also be a good idea.
scapula problems can also be related to improper posture esp at the t-spine. so finding someone to help with posture would be good. a lot of the pics you show could indicate you are curving the t-spine towards the front. you will need to work on putting the proper curve there – usually it is the result of pushing your chest out (like a stereotypical military man!)