I have been lifting for five years, powerlifting for the last two, and have shoulders that are rolled forward. The reason for this, as many of you must have experienced, is that the powerlifting moves cause severe internal rotation and almost no external rotation of the shoulders. Due to this imbalance, I developed tendonitis in my right shoulder and had to stop lifting for two months. After an MRI cleared up the confusion and fear that the pain was due to a tendon tear, or anything else, I received a cortisone shot and began my rehab.
I wanted to list my rehab exercises below and get your opinion:
1) Push-ups, to strengthen my serratus anterior and overall shoulder stability
2) Face-Pulls, to strengthen external rotation of the shoulder and help resolve my muscular imbalance.
3) Prone Trap Raises, to help scapular depression and retraction (not really sure about this one, I know with alot of powerlifters are scapula is pullowed down, so not sure if I want to aid in this imbalance).
4) External Rotations with pulley, arm bent at 90 degree angle from body. For the rotator cuff.
5) Closed Grip Seated Cable Rows, help strengthen rhomboids and overall shoulder strength.
What do you guys think, what did you do for scapula depression and rolled forward shoulders?