Hey fella's,

Was getting pain in my shoulder during bench etc..... and physio has diagnosed as a tight shoulder capsule pulling my shoulder forward causing impingment and pain and also a weak lower trap.

So what I'm looking for is has anyone had this before, how long did it take to get back doing your full routine with no pain.

Also any good lower trap strengthening exercises? and any upper trap stretches as they are over developed!!!

Cheers Guys and girls