So I have a bit of shoulder impingement in my right shoulder and I am trying to do some shoulder and rotator cuff stabilization exercises to stregthen and loosen those muscles as Kelly Starrett suggests in this podcast. I am starting out with a relatively low weight, a 25lb kettlebell holding for 3 minutes, twice on each side. I figure that after some practice I will work up to a turkish get up, which seems to be a broader shoulder stability exercise.
My question was, how do I know that I am actually strengthening these muscles using the static holds? I can't seem to figure out how much weight and how many sets I should do. Should I feel sore after a day or something? Should I just hold the kettlebell for like about 70% of my max duration? Should I be increasing the static hold duration each workout or each week?
I want to make sure I start out slowly, so I don't aggravate my shoulder. But I also want to be able to measure my progress. Thanks.