During the fall, high-frequency upper-body training wrecked my already football-ravaged shoulders. I ended up with a twinge of impingement syndrome in my right shoulder and an accident while overhead pressing gifted me a minor glenohumeral separation/dislocation/that shit really hurt for a while.
To remedy the errors that I made, I backed down my pressing volume, had manual therapy once per week and I used the following warm-up sequence. It encompasses soft-tissue (and how I sequence it for the upper-body), thoracic spine mobility, traction and activation work and patterning.
Check it out and then put it to good use.