Look up Evan Osar corrective techniques for shoulder disorders. That guy is really great. Upward rotation shrugs have helped, also face pulls. And psychotically rolling my chest and subclavius on a lacrosse ball. This stuff has got me back to 80% normal, still no heavy weightlifting but I am free to mountain bike, run, box and rock climb and stay at a 1 or 2 out of ten on the pain scale. However I still do get crippling flare ups where I cant even get up out of bed. Id say once every couple months. But im hoping they will become less and less frequent until they are just gone