The shoulder is one of the most common injury and pain sites often due to poor sitting posture. Longer periods in this poor hunched posture limits shoulder range of motion which reduces the quality of over head motion in particular.
As the shoulder is a ball and socket joint the key to regaining or improving your upper torso posture and overhead motion is to keep ball in the middle of the socket as much as possible.
The 2 main components needed for this is the engagement of the scapular stabilizer muscles and control of the elbow position during motion
Have a look at the 2 exercises below for ways of doing both of these simultaneously.
ideally add these to the warm up for your gym or training sessions or do them before and after work to offset what your sitting posture is doing to your shoulder health. Aim to spend 2 – 3 minutes in total on the exercises concentrating on quality rather than the number of reps