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So whenever I do presses or pulls, my left shoulder internally rotated and the left upper trap tightens so the shoulder comes up towards my ear. Any exercises to help this?
You have to do lots of volume of shoulder work in your presses and pulls and just focus on not doing it at loads that allow you to complete the movement with the desired control. Using dumbbells so you aren’t hooked to a bar is the best way. Check to see if you have big differences in rotation side to side, but if not, this is likely a control problem that you need to be aware of and just do tons of practice. Turkish get ups and kettlebell arm bars can be great as well, you can find lots of videos on those online. In the end, there is no substitute for focused work.