Above are 2 pics of me doing a simple Shoulder Raise exercise. However only one of them is correct.
Yes the top one is the better one
Notice on the 2nd photo the Back extension is measured at 8′ while the one is only 1′. People often show up in clinic with pain on the front of the shoulder but passively i can move the shoulder through its full range with no pain
The problem arises when the player has to actively lift the arm but tightness of the latt or Stiffness in the thoracic spine prevents correct scapular (shoulder blade) motion and the anterior shoulder gets pinched.
Its not a Rotator Cuff (RC) injury its poor scapular mechanics and strengthening the RC muscles and or Tendons will only alleviate the systems for a short period
For a better cure of your shoulder pain fix the mechanics first starting with the Scapula and then retest the Shoulder Raise. Start with 4 – 6 reps using a 4kg Kettle Bell