@thups I've found physical therapists are sometimes great at this, and sometimes terrible. It seemed so hit and miss to me for a long time, but now I'd suggest looking at the existing function of each aspect of the shoulder, and understanding whats working and whats not. And thats something you can do on your own.
If there is some aspect of joint function that is absent from what is expected, I've had a lot of benefit from restoring that specifically - and then seeing problems become less and less and eventually go away as the different pieces start to do more of whats expected from each. And if any function isn't what it should be, I'd suggest improving that before trying to focus on any particular diagnosis or problem.
Assuming you can do these through a pain free range of motion, here are a few ideas to explore your shoulder. First, what is the range of active control in internal/external rotation:
If those display less range that expected, improving that would be a good 1st priority, as the rotational aspects need to be working as the first prerequisite - and the other types of shoulder movement will always be limited if the rotation is not what it should be.
If that seems to be working as intended, you can start to explore the other aspects of shoulder motion by learning a shoulder CAR = controlled articular rotation. Here's some info on that:
And a version narrating a bit more detail:
Because the shoulder and scapula work together so much, it can also be good to consider looking into how much disassociation you may have between the two - using scapular CARs:
The idea with CARs would be to do a few minutes daily, gently exploring the motion - not only can they help directly improve the health of the joint, they are a self-assessment tool to help you understand where you have joint function thats good, and where any specific aspect is coming up short.
If you're interested in this approach of identifying and improving whatever may be your weak links in terms of joint function, consider looking at /r/Kinstretch where they teach these things in a class setting. I'm also happy to help you identify what parts may/may not be working as they should, and making a plan to make specific improvements in those particular aspects of your movement. While there are generally no quick fixes for this stuff, you can definitely adapt your body back into the function it should have, and when everything is working nicer, its much less likely to have problems.
(One last note - while you are describing a problem in your shoulder, depending on when you feel the problem, there could be another joint not pulling its weight. For example, if your wrist had limitations in movement, during a bench press that could cause the shoulder to compensate by being asked to do too much. So it can be worthwhile to understand whats going on in the neighborhood as well - to try and determine if the shoulder is working ok but overloaded because of a problem elsewhere - or if the shoulder is not working ok on its own merits.)
