Shoulder Rehab

If you lift weights then you've had a sore shoulder before. My problem shoulder is my right which is weird as I am left handed. I always had a popping sensation when doing incline bench press or overhead press but as it never hurt, I ignored it. Eventually it started to hurt and a PT at my gym gave me a few warm up exercises that helped a lot. 
I thought my worries were over til I was doing 5 sets of 5 on overhead press and after a couple of weeks of that my shoulder was so sore I couldn't do anything for days. This was about June last year and I am only just doing shoulder exercises again now.
I tried lots of things. The most useless thing? Rest. I found that exercising it was key. I discovered a few stretches and exercises on the internet that I started doing and also continued doing chest exercises (dumbbells only, no bars) and gradually it has got better. I can now do all of my shoulder exercises including overhead barbell press which I just started doing again. So long as I do these exercises at least 8 times a week I can give my shoulders a good floggin'.


Here's what I do. From the PDF on this link I do Phase 1 exercises 1-6. Then from Phase 2 I do the Active flexion and Active adduction exercise. After that I do 2 sets of lying L flys (see link - note:Pop-eye impersonation optional). I do this with a 750ml bottle of water. 
Another L fly is demonstrated by the shirtless warrior himself, Scooby1961.


Note: I'm no doctor but thru experimentation and the reluctance to open my wallet to a physiotherapist I have had significant success in using this method.

-Lucas