Would you share the “...light rep slo-motion thing to deal with a shoulder injury ...” that worked for you?
I did’t before because I couldn’t immediately describe it, but let me try.
Many moons ago I had a sore shoulder, probably from trying to bench press too much weight. There was a guy I bumped into often at the gym, a big strapping kid, really, with ambitions to be in the Secret Service. I think he was also a trainer - they’re always hanging out at gyms kind of like Mexicans around Home Depot. A genuinely nice young man, who mentioned how much he enjoyed a weekend hobby of getting into fights in NYC bars. That’s what I mean by tough.
Anyway, he taught me a couple of things: 8-12 lb dumbell fully extended in front of me (arms horizontal) for 12 full seconds; then rotate the extended arms out to my sides, again for 12 secs; then back to the front and lower slowly. Repeat for as many as you can up to 12 or so — that’s one set. No rushing. If you’re doing it right, you’ll feel the benefits to some degree almost immediately, and probably be breaking a sweat w/in the first set.
He also taught how to stretch isometrically — ie by setting up for a typical calf-stretch w/foot inclined against a wall or something, and instead of just pushing into a stretch, begin by pressing that foot in a positive isometric exertion against the wall for a while. Then stretch. Then repeat. I saw flexibility increase immediately and learned a really valuable lesson about it then and there.
Good stuff — probably basic physical therapy, but not something you would encounter normally unless you had physical therapy. Totally unimpressive to the girls.