Hi Skyflier,

Thanks for the post. Unfortunately it is very hard, if not impossible, to properly diagnosis a musculoskeletal dysfunction without performing a true assessment. However, I will offer some advice.

It sounds like you have started on the right track, performing ROM exercises and now beginning to strengthen the shoulder itself. And I would recommend to continue this regime as it has thus far proven itself beneficial. In the not too distant future I would recommend seeing a Physio and possibly an Ortho in order to rule out something more serious such as a Wikipedia reference-linkrotator cuff tear.

Staying on top of injuries when they occur is so important in healing and recovery. Taking the steps you are taking now will avoid a potentially serious or chronic condition down the road.

Good Luck, keep us updated.