RE: Upright row & db shrugs
Upright rows have been in my shoulder workouts for as long as i've been training with no negative effects. This exercise gets a bad rep all the time. Most of the time it causes problems because people perform it with bad technique, bringing the bar too high or letting the wrists come higher than the elbows. Try it with a shoulder width grip instead of a narrow grip. If it causes you any pain then dont do it.
Shrugs should be done straight up and down - no rolling of the shoulders - keep your chin up off your chest, make sure its the traps doing the work not your calves.