I figured there wasn't much more to it than what you explained regarding the blood flow or pump as we gym folk know it so thanks for confirming that.

All in all thank you for your reply. I know it can be quite difficult to consult over the internet when you are not able to do a one on one practical assessment. Moving forward, until I can finance more physio sessions, do you recommend a website that will have videos of exercises I can use following on from your advice and furthermore are there any specific ones you recommend?

As hard as it is to accept, I know it will take longer than just 10 months to be perfect again; but I don't really want to be wasting my time much longer with movements/exercises that are not benefiting me. The 2 exercises my physio asked me to follow are;

1. Tie a resistance band to form as a resistance bringing your arms forward and raise so your fingers are pointing towards the ceiling, applying resistance against the band on the way up and down. Palms facing outwards. Very much like my movement in the pictures 4&5 below.

2. Lie flat on the floor on your side, body straight and perform a static rotator cuff "push out" using a light DB

As explained, I always stretch my PECs, do facepulls using light weight and also do some light dumbbell scapular retraction.

Should I carry on with this until I see her again in a months or so time? Are there any exercises you'd recommend adding or removing from my routine that takes roughly 20 minutes a day 4-5 times a week?

Thank you!