The resistance bands are what I used in therapy and still use them now and then. When I say l still lift, it's never more than 15 pound dumbbells and my elbow never gets anywhere near shoulder high. It's mostly curls, tricep pull downs, and seated rows, lots of reps. Anything I can keep my arms in tight to my sides I'm ok, even the stretching motion of the rows isn't bad as long as I keep it light. Reaching back, overhead, or out with nothing in my hands is always painful, as is laying on my sides which is the only way I can sleep very well so I'm constantly waking up. As far as swimming goes, there's no way I could freestyle, breaststroke, or backstroke, there's way too much motion. My shoulders crack, pop, and grind with any rotation of the joint. The therapist put it best, he said my shoulders sound like they're full of rice crispies. I'm going to snap a pic of my xrays next time I go in and post them, it's pretty fucked up looking.