what did your physio prescribe to you to fix your shoulder?
and how did you hurt it?
For me it was a combination of weak shoulders (muscle and rotator cuff) and a lack of mobility (inflexible).
And doing my strength training routine agitated it even further. I hurt it majorly in about early january this year.
Regarding my rehab, theraband rotator cuff exercises were first introduced. Tie it to a door knob or something waist height, then keep upper arm straight, elbow pinned to my side, hold end of theraband, and pull/rotate outwards for 3x12. Then inwards.
After about a month when it started improving enough for me to go back to the gym, he got me doing bench press, seated cable row, lat pulldown, and lying barbell, for the reasons i mentioned above. Had to start off super light since it's just rehab.
Then another few weeks later he introduced dumbbell rows and OHP (super light, 10kg barbell).
I need to be super careful that the bench press and ohp arent heavy enough to antagonize the joint. rest of the stuff is fine.
Shoulder has much improved, rotator cuffs are much stronger, but overall i'm still not 100% yet.
I want it to be 100% proper fixed so i can go back to strength training again.