No problem Sal. The article below might help, any articles by Eric Cressey are worth reading, espcially shoulders. http://www.sportsrehabexpert.com/public/96.cfm?sd=2
Always a bit of trial and error, some things are fine, others you can feel are problematic.
I spend a fair bit of time on pre/rehab work. Heres a run through of what I do (if it helps) for upper body;
- Roller pecs and lats
- Thoracic extension & rotation
- Closed Chain Stability (press up position, putting one hand on to other), helps build stability at shoulder
- Push-up Plus (activate serratus anterior)
- Wall Slide (activate lower traps)
- Push-up (warm up elbows and shoulders)
Then workout. I focus on twice as many rowing movements as pushing. Along with external and internal rotation, high rep bicep/tricep and DB protractions (for serratus anterior).
And finish with a few other things like Dynamic Blackburns.
But I think thats something I've made to suit my weaknesses and help my shoulder. But generally, strong middle back, rotators and serratus anterior will help most people. Anything more than that is dependent on each person.
Desk work never helps anything. You can shift the focus of your work to try and counter act it, but its fighting a loosing battle. Im starting a more physical job, and looking forward to it, I hate sitting at a desk and never helps my back or shoulder.
Sorry I cant be of any more help. I recommend 'Inside-Out' by Bill Hartman and Mike Robertson.
Another idea is to email Eric Cressey. He really knows his stuff on shoulders, and is quite helpful. I've emailed him before for some advice, many others do.