You reach up to a top shelf, or start the third set of overhead press, and there is a sharp pinch on the front outside of the shoulder. Push through it and the shoulder aches for two days.
Almost nobody with this pain has a weak shoulder. They have a shoulder blade that does not move.
Here is the chain. When you lift your arm overhead, the arm bone only accounts for about two thirds of the motion. The rest comes from your shoulder blade rotating upward and tilting back across your rib cage. Those two things have to happen together. If they do, the tendon at the top of your shoulder has clear space to pass through. If the shoulder blade stays put, that space closes, and the tendon gets compressed every single rep.
Sitting with your arms forward on a keyboard for eight hours parks the shoulder blade in the wrong position. Forward, tilted down at the front, glued to the rib cage by muscles that have been holding one shape all day. The muscle that is supposed to rotate it upward, the serratus, stops firing on time. It is not weak. It is late.
So you go to the gym and load a joint that has lost a third of its available motion. The pain is not the injury. It is the warning.
What I test
I watch you raise both arms while I stand behind you. I am watching the shoulder blades, not the arms. I want to see them rotate up and tilt back at the same time on both sides. Then I test the same motion lying down, where the rib cage is supported. If your range jumps when you lie down, the problem is control, not tissue.
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What we do
Get the shoulder blade moving again before we load the shoulder at all. That means restoring rib cage position, then teaching the serratus to fire in the right sequence, then reintroducing overhead work at a height you own. Most people are back to full overhead pressing. They just do not get there by pressing.
Rotator cuff bands will not fix this. You cannot strengthen your way out of a joint that has nowhere to go.