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Rotator Cuff Questions

Everyone has been a big help thanks a lot to you all!
Speaking of Scap Pushups, Ive been doing them three times a week, 3 sets of 20-30. Does this seem adequate?
Also the 100 band pullaparts have been a great help thanks a lot Joe Defranco, and infact in honor of him, here is his family's greatest work:
[video=youtube_share;gggcZvvZLeo]http://youtu.be/gggcZvvZLeo[/video]
 
Oh yea scap push ups are awesome actually keep doing those and yes, you're in the correct rep range and sets. But, you dont want to over work the subscapularis... it can strain and even tear. Hmmm, yep.. just remember this... subscapularis, lower/mid traps, rhomboids strengthening and pec stretches. Dont forget to stretch. Foam rolling my upper back and scaps with the rumble roller helps me a lot. If you can, look into a massage therapist.
 
Lean away pull ups, bilateral trap 3 raises, face pulls with cable machine. Many more but they help me the most
 
^i agree. Stay away from lat movements right now. Focus on strengthening the different planes of the scapula first. Remember light weight, focus on technique and squeezing the scapula muscles in whatever variation of a rows or shrug you do. Check to see how your rotator cuff flexibility is.
 
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