Just thought I would share my little shoulder routine which I think has fixed me 4+ year old shoulder injuries in about 2 months. I tore my left rotator cuff and also injured my right shoulder rotator cuff although I never got that seen too or scanned it was worse than my left so I think was also torn. Ever since then I have had a lot of problems with my shoulders I couldn't throw a hook without my shoulders popping and going dead and being really sore for a couple of weeks and also unable to lift weight above 10kg above my head without same happening, even prolonged standing doing nothing was painful. I warmed my shoulders up with 30 arm circles forward then 30 back then Repeating this 3 times each time increasing the circle size. Then stretched my shoulders; Hold arm across chest 10 secs x 3 each arm I couldn't touch hands behind my back on both sides (one hand over and other under) with my left hand under i could grab my right hand over behind my back but was about 6 inches off grabbing with my right hand under and behind my back. To fix this I grabbed a towel behind my back with my right hand and used my left hand to pull it up my back to stretch 10 x 10 seconds (sore but satisfying) within a month and a half the flexibility was the same. After towel stretching I done a brachial dead hand from a pull up bar while completely relaxed almost like it's trying to pull shoulder out socket 10 x 10 seconds then 1 x as long as I could hold old this is as satisfying as having a pee that you have held in for ages while driving incredible feeling afterwards! I done this every morning for past 2 months and my shoulders feel amazing I think my posture improved also. For the past week I've started shadow boxing with high intensity and there is no pain at all in my shoulders I've now moved onto my century bob (I don't have a bag) and feeling no pain on that either. I will see how it gets on as I progress and build intensity but feel like I have new shoulders now hopefully I can return to training soon and Hopefully this can help someone else as nothing worse suffering with long lasting chronic injuries
I had a similar, but much less serious, problem with my left shoulder. Couldn't lift it above my head without pain. I always thought it was because of me beeing sloppy throwing my left hook. But if it ever comes back I'll try your remedy!
That's how I originally injured both my shoulders throwing sloppy hooks. I was sparring and completely exhausted and threw a left hook with no technique, power or intention then felt horrendous pain like I got stabbed in shoulder lol. My right one was about 7 months after when I tried to return cause I could just about throw a jab with my left so I planned not using it or only jabbing but was doing some circuits and one of the exercises was all out burst on the heavy bag and again exhausted threw a stupid right hook and same thing happened.
