Any discussion of shoulder injuries should include, somewhere, the PT exercise known as "plate halos": https://www.youtube.com/watch?v=ZG0N6JKNUQU https://www.

Any discussion of shoulder injuries should include, somewhere, the PT exercise known as "plate halos": https://www.youtube.com/watch?v=ZG0N6JKNUQU https://www.youtube.com/watch?v=ZG0N6JKNUQU Very, very beneficial and also time efficient as it hits your shoulder from all degrees of motion with a single exercise. Further, the popularity of crossfit "bumper plates" means that a full diameter plate can be very lightweight. The idea is to work up to a normal 45 pound plate but if you are injured or a smaller female, you can find a 10 or 20 pound bumper plate that is the same diameter. (It's not very effective to use a smaller diameter plate, such as a standard 25 pound plate.) I would recommend plate halos as a core piece of any upper body strength routine - I do them in my warmups every time I am in the gym.