During my month with kettlebells and a bit before I stopped rehabbing my winged scapula(e). All the pressing came back to bite me in the ass and now it's back to square one so far as I can tell. To address it I am working the following split every other day. (3x10, 3x15, 3x20. Up the weight.)
Pull overs
Scarecrows
Serratus Punch
Scapular row (pronated and supinated)
Face pull
Scaption with shrug
Internal and External rotation
In addendum:
Diesel Crew's Shoulder Rehab protocol
Scapular Push-ups (Push up Plus) Reader copy
Underlying issue is postural. Needs to be addressed, best solution I've come to thus far is limiting computer time to avoid becoming relaxed into my weird slouches that stretch the musculature of my right side.
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