[I. Kay]

Hello Bill, or anyone else that can toss me any info.

I've been having shoulder-area stiffness and pain (alternating) for quite some time now (6 weeks or more).

To begin:

TENDER TO THE TOUCH:
(1) front delt area
(2) outer pec (pec minor?)
(3) place where lat/teres kind of come together (sorry, can't do any better than that)

TIGHT:
(1) Teres major/minor

IT HURTS WHEN (as in tight/tender/sore, not shooting or throbbing) :
(1) I do an external rotation, elbow on my side (hurts in posterior delt)
(2) When I extend my arm straight forward (like a punch), (hurts in anterior delt and teres area)
(3) When I externally rotate my arm withOUT tucking the elbow, it just pulls on the front delt/pec area
(4) When I do wide db bench press

THE TIGHTNESS/PAIN GOES AWAY:
(1) When I externally rotate with elbow in and I press/massage the pec minor area... I press in, externally rotate, release... repeat 10-15 times... it'll go away for a few minutes
(2) It does NOT hurt when I do neutral-grip db bench presses
(3) When I do infraspinatus rotations (prop arm up like I'm going to arm-wrestle, with 5 lbs. db... I slowly internally rotate, let it sit at the bottom for a second, then back up... 10 times) I gain mobility back and the posterior stuff goes away (temporarily)


I have seen my massage guy twice for this, and he's wailed away on pecs, teres major/minor, lats, supra/infra spinatus, triceps, biceps, traps. It helps a lot until I press again, but even after those I felt a little tender at times.

I recently took 2 weeks off from ANY kind of lifting. I take a quite a lot of olive oil and fish oil every day.

But after my first day back at pressing, it has all come back. (Note it didn't hurt DURING, only hours later.)

I've tried warmups including ERs, band traction, arm circles, arm swings, push ups, thoracic mobility stuff.

Any help is GREATLY appreciated!