Sidenote to odd shoulder things:
I was looking over PM #3 (one of the few I have) and I realized that a lot of the stretches I just don't do, and the external rotator stretch was a bit painful? Holding my arm behind my back like that to begin with is a bit uncomfortable and as soon as I begin to exert pressure with my other hand I feel it in the rear of my shoulder, kind of "inside." I'm sure it is linked with the above rowing problems?
There goes the opinion that I had a few weeks ago that my shoulders were doing a lot better!