Shoulder mobility exercises cause pain

Question

I've been rehabbing a case of shoulder impingement for several months now (with a few trips to the physio). The actual impingement feels like it is now gone, but I'm having a few mobility issues in that same shoulder.

The main problem being that I can't do back squats without getting pain in my shoulder.

In my most recent trip to the physio, he said I should work on improving the mobility in that shoulder. He said for me to focus on things like rotator cuff stretches (e.g. in a doorway) and wall slides / W-stretches.

But I'm finding that I get a bit of pain just from doing the stretches he gave me. Which is strange because I can do all my back and chest exercises now pain-free. But my shoulder just doesn't seem to agree with anything that requires a lot of mobility.

Could it be that I just need to stretch more gently?

One thing I have noticed however, is that stretching around my anterior deltoid like the below feels pretty good (as though it is what my shoulder has been crying out for):

I tend to do the above with something to grip my hand on, so that I can stretch it more, rather than just moving my arms behind me

Answer 1

IANA doctor, but I recommend stretching more gently, or simply stretching only to the extent that you need to do so, for example, to achieve a low-bar back squat position.

Answer 2

You need to focus on warming up your shoulders before any workout. For this grab a 5 lbs dumbbell (or lighter) vertically, maintain an angle of 90° between biceps and forearms and perform movements for Right hand towards RHS & for left hand towards LHS, perform 10-15 reps. Then raise your hands to shoulder height(maintaining 90° b/w biceps & forearms) & palm facing down, perform rotation in upward direction for 10-15 reps and then in downward direction for 10-15 reps, maintaining the upper arm aligned with the shoulder and rotating deltoids in proper position. Do it before any workout for few weeks & see the results.