The exercise “eccentric external rotation” is one of my favourites for when I feel that the head of the upper arm is pulled forward in it’s joint and the muscles on the shoulder blade feel tired and sore. First I stretch the pec and the Trapezius (if it’s the right arm basically put your left ear toward your left shoulder and keep the right shoulder depressed for a stretch on the upper side of the right shoulder and upward toward the neck). After the stretches I do my shoulder stability exercise and actively suck the head of the upper arm into the center of the joint.

Have fun with it!

Se more training videos for shoulders here.