hey guys. i've noticed people have some good tips here for guys with shoulder pain. i've had pain in my right shoulder that's only been getting worse.

someone recommended cuban rotations and side lying dumbell external rotations for adding some strength around the shoulder joint. i've looked these up, and these exercises seem pretty good.

my question is this: how often should i do them? and should i do them right before i do my regular shoulder workout (which of course is once a week)?

help here would be much appreciated since the pain is approaching the point of "am i going to friggin' injure myself soon if i keep benching reps of 225?" i may as well also note that it's after bench and when i do dips that i feel the most shoulder pain. thanks!!