Cross post from ETI: Hyper-mobile shoulders pt. 6

So I went back for a consultation a week ago.

Things are looking good. My shoulders are sitting a little higher now (I'll aim to post photos eventually). I have more control overhead now too. The exercises are still tough though. The exercises I had been doing are (I go for 10 reps, but the reps listed are the reps when I feel a little bit of soreness, this is what I give the physiotherapist because it is a better gauge of endurance):

90 degree backward red band rotation - 6 to 8
90 degree forward double red band rotation - 10 without feeling tired
Single arm overhead press (0.5kg) - 6
Side lying external rotation (2kg) - 8
45 degree bent over row (3kg) - 6
90 degree bent over row (2.5kg) - 8
Mini fly (2kg) - 8

Bolded are the ones I have improved in since the previous consultation. It appears that I had been misjudging soreness for my overhead presses. I am supposed to feel sore in my deltoids and traps, but I was feeling some kind of tightness in my lats and I assumed that was fatigue. I have been told to increase the weights to 1kg, then 2kg, 3kg and 4kg, from week to week.

I have been told to ditch the forward band rotations, side lying rotations and mini flys because they have done their job. This is now my routine (bolded are new exercises):

90 degree backward red band rotation
Single arm overhead press, elbows out (same as in the previous routine) - 1kg
Single arm overhead press, elbows in (like I'm doing neutral grip chin ups) - 0.5kg
45 degree bent over row - 3kg
90 degree bent over row - 2.5kg
Incline push ups - Focus on keeping shoulders set throughout the entire ROM.

I can now do wide grip lat pulldowns (narrow grip is bad because that position is when my shoulders are most vulnerable) and half ROM cable flys (stop before my arms enter the vulnerable zone).

Next consultation is mid-May.