Paul,
Lisa encouraged me to check this out.
Substitute in some side-lying external rotations for the L-lateral raises and drop the side-lying abductions to 45 degrees. You need to avoid abduction for a bit. Use some push-up iso holds in place of the push presses and you'll do fine.
Also, try the Neanderthal No More GPP program; that should square you away quickly.
And, tell Lisa to call you at work every 30 minutes to remind you to get up and stretch!
