Originally Posted by pedroinaustin
Rightintheface, when would you do those rotator cuff exercises? Before working out, after or on a separate day? Assuming you wouldn't do all of them how would you pick which exercises to do?
I'd do them daily, separate from your regular workout and again as a quick little warm-up when you start. Super light resistance at first, and I like cables or bands because they maintain constant tension on the muscle, forcing you to stabilize throughout.
Try the following, and see how it works for you. As you get more familiar with the exercises, you'll learn which ones feel best and help most for you, but the following template will be a decent start:
1 and 2 immediately before workout and as needed in between sets
3, 4, 5, and 16 each morning
6-9 two to three times per week, as a quick, light separate workout
10 and 11 you probably already do, in some fashion
12 is weird. Don't do that. Strengthen your traps through normal means (shrugs, rows, lat pulldowns/pullups)
13 and 14 feel good. Do them as needed.
15 you can incorporate into your regular workout. Use a pec deck, but use LOW weight for this. Seriously. Like 1 plate at first, particularly if it's the bent-arm pec deck. That is your sore position, so go slow and light.
16 and 17 are redundant with the 8 and 9 exercises, just using weight instead of cable. Substitute one for the other if one feels better or helps more.
Also, another idea to open up your shoulder mobility is swimming. Are you decent enough of a swimmer to benefit from this?