I had first gotten injured after a rugby practice where all I had done was kick 50-60 shots and ran a bit, went to dinner, simply cracked my back, and was in the most excruciating pain in my life. Through the months ahead I tried to get back into the gym over and over and just kept rehurting myself. this all took place well over a year ago. I was unable to look to one side for quite some time as well.
I have been constantly lifting again for about 9 months, 4 of which were doing p90x to get back into the game, and the past 5 months I have been lifting hard with good nutrition. Problem is, no matter how much stretching I do, no matter how perfectly my I sleep on my side or back, I ALWAYS ALWAYS have terrible pain in my mid and lower traps, as well as my neck. I am constantly getting stiff necks as well and I am really starting to worry that I am about to hurt myself again soon, as it happened in the first place without any warnings.
Also, a physical therapist said that my right shoulder blade is winging out in a very unnatural way, which I have been working on. My shoulder blade motion has improved, but the pain and mobility in my neck and traps have been going nowhere but worse. Any input on how to get back to my old self? ie: stretches, stability exersizes, ways to sleep, etc.