i would suggest adding internal rotation (moving the upper arm toward the body i. e. putting your seatbelt on in the passenger seat of a car with the right arm) and external rotation (moving the upper arm away from the body i. e. putting the seatbelt on with the left arm while in the driver’s seat) exercises 2-3 times a week completing 1-2 sets of 8-12 repetitions using a very light weight 1-3 pounds. you are correct to avoid any lifts over the head using a pressing movement but you could replace that with front or side raises with dumbbells or bands to eye level. lat pull-downs can be replaced with either bent over dumbbell row or seated mid-back row machines bands or free weights would be acceptable.
is overhead pressing and pulling important in training? . i've had shoulder tendonitis from doing a lot of painting and remodeling and i'd heard from the orthopedic doctor that i should stay away from military presses. . if that were the case i guess i should stay away from the lat pulldown exercise too correct? . i don't want to do damage to my shoulders in the long run i'd like to have healthy shoulders even if i stopped working out not stop working out and always be in pain from not training smart.