Honestly, I feel like certain parts of my body are beginning to feel their age or something. My right shoulder or deltoid area has been bothering me for over a year. The pain comes and goes and varies in degrees. It used to be bad, but now it's only intermittent. I wonder if it's a pinched nerve, a pulled muscle, something deeper in the joint, or what. Also, since I started working out on my own and getting more serious a couple of years ago, I have noticed that my left elbox on the inside hurts like a mofo when doing certain lifting exercises like benching. What could that be?
I would like to preface this first by saying that I enjoy reading everyone's expertise on the Z (I have become signifcantly more knowledgeable in the last year) and that this is a topic that I might have some insight into because I am a Physical Therapist.
Now since I can't take a look at your shoulder and complete a thorough exam, I'm going to make a couple guesses and give you some generic ideas:
Regarding your shoulder, it all starts with posture. You want to try and eliminate "rounded" shoulders a.k.a. slumping (it starts in the low back and can affect everything on up. To aid your posture you can try to work your back muscles a little more than your chest muscles (most people overwork their chest and neglect the back, think: bench press). Try to do shoulder blade squeezes with resistance, 3 sets of 10 for all.
If there's any instability (which is somewhat common) you're going to want to work your rotator cuff muscles with some internal/external rotation exercises. So if you are left sidelying on a bench with your upper arm at your side and elbow bent to 90 degrees, rotate your shoulder towards the ceiling for right shoulder external rotation. Left sidelying and rotate up for internal rotation. Light weights to start with. Do both shoulders for symmetry/injury prevention.
Other good exercises for shoulder instability inlcude a placing a ball on a wall and making small circles with your right hand, the more weight you put through the arm on the wall, the harder it is. Try for 30x each direction.
As for your elbow, medial or inner elbow pain is often found to be "Golfer's elbow" or a tendonitis of the flexor tendons of the forearm. With any tendonitis you want to RICE (rest, ice, compression, elevation). When the inflammatory stage is complete try gentle wrist curls to get the tendon back into the swing of things. All exercises should be painfree with a tendonitis.
Actually, all of the exercises should be painfree.
Based on what limited information I have that's some pretty general advice, but feel free to give it a try. If you have a local Physical Therapist, I would recommend you search him/her out for more particulars so you can get healed up as quicklyu as possible.
Disclaimer: Proceed at your own risk. (covering my ass)
Let me know if any of that helps/doesn't help or if you/anyone needs any quick advice.