[komatiite]

I was having lots of nagging shoulder pain in basically every pressing movement, dips, bench and OHP. So I finally sought some help and came across a Chiropractor who does Active Release. After some posture discussion he went to work on me and started jabbing his finger in my armpit and rotating my arm around to break up scar tissue. He was like "wow you have a ton of myofascia in your biceps" and showed me what he meant, it felt like a tight, hard spider web. So he lubed my arm up with coconut oil and pulled out a tool like this:
and started basically scraping away up my biceps and up on to my outer pec to break it down. I am not sure if the active release or the myofascia release tool did the trick but I basically have zero shoulder pain right now, pretty amazing. I tend to sit at my desk with crappy posture so that probably was the root cause.

I will add your techniques to my arsenal of basic rotator cuff band movements and shoulder dislocations, seems like a great rehab method. Plus one!