[jarnagin]

I actually needed a few weeks of body work and mild exercises to teach me how to correctly engage my scapula before I graduated into more rigorous exercise, and I still require work to keep my infraspinatus from feeling like a steel cable. Things that helped the most:

- Prone T's/I's - Cat Cows with thoracic spine emphasis - Child's pose - Open Books - Supine Chin Tucks - Dead bugs/Bird dogs - Upper trapezius stretch - Levator scapulae stretch - Quadruped open book - Foam rolling back (every few days)

These all caused pain at various points, but as I learned to keep my shoulder rooted in the socket and learned how to correctly engage my scapula (pull down and back rather than up and back) I was able to do them without pain. I also learned to listen to my body and skip things for as long as needed when I wasn't feeling right. Pushing through nerve pain just leads to more pain. Your body will adjust eventually, but it will do it at its own pace.

EDIT:

1. Exercise frequency: daily/as tolerated

2. I also scrape the muscles in my inner forearms with a fascia release tool (butterknife, but you can find real ones online) a few times a week and this helps tremendously.