Hi neurospast,

Thanks for the advice. I think there are some tight internal rotator issues, I have done some stretching for them, and the standard external rotator exercises. I think now I will try to focus on some trigger point release around pec minor as this might have gotten a bit strained/stressed in the (distant) past with bench pressing type movements. I have stayed away from all the mirror muscle exercises for some years now focusing on the more functional movements, and now I am trying a little Olympic lifting.

Flexibility is good, I can stand arms straight overhead, or pulled back further, move them any which way, and look around with no pain. I am noticing perhaps a little tension at one point in some muscle that is around the front of my clavical (I think its more a connective tissue area than any muscle) so I will work with some pressure on that area as well.

I have started Chin ups with the neutral grip, I thought being a back exercise, these would be a good option? Or is it not so good to build the Lats with these, am I better with a rowing exercise. Also I thought I might now try doing some of these band pull-apart movements daily.

Your thoughts?

- - - Updated - - -

Also, why am I finding palm forward chin ups painful for the shoulder, but neutral grip not painful? I am assuming that its to do with the degree of rotation that the different grips put on my humeral head, but don't understand how this might relate to the underlying condition.