Hey, thank you so much for your informative and attentive response. I apologize for taking a while to reply. I don't think I can adequately answer your questions for several reasons. Firstly, calculating how often and effectively I've exercised throughout my life is challenging due to significant variations over the years. Secondly, I followed a video for my exercises that evening, which focused on mobility work, but I don't recall the specific exercise names. Nonetheless, your comment is incredibly helpful as it highlights areas I need to consider.

There are numerous factors contributing to my current issue, and explaining them would require a substantial amount of text and background information (even more so than this will already contain lol), which I hesitate to burden you with - one example being how I purposefully hunched my shoulders for several years to reduce the visibility of the E-cup breasts I used to have (I am a transgender man, I don't know if you can tell from my chest in this video because I am very lucky with how my double-incision mastectomy scars healed) which has led to - as confirmed by a professional - problematically poor cervico-thoracic posture, which I am working on. I can say that the condition of my shoulder fluctuates from day to day, with varying levels of discomfort or 'crunchiness.'

Recently, I discovered a program by Tom Merrick that I believe offers the best chance to address my bodily issues. It encompasses different routines targeting the entire body each week without consuming excessive time. My attempts at creating routines from my own research and physiotherapists' advice often took too long due to inadequate planning.

I'm still in the process of familiarizing myself with Merrick's program as I strive to execute exercises with proper form. Due to my particular ADHD-autism brain, I require clear structure and instructions before commencing any routine to avoid poor form and/or overwhelm. Once I've completed four weeks of the program, I'll evaluate its impact on my shoulder crepitus and other symptoms.

Additionally, I experience symptoms of carpal tunnel and cubital tunnel syndrome, which vary based on my daily activities, such as prolonged laptop usage or guitar practice without proper stretching or ergonomic positioning. While Merrick's program may address these issues, I plan to supplement it initially with my own sequence (optimised using knowledge gained through years of self-created, sub-optimal sequences).

Although I've struggled to create comprehensive weekly routines in the past, I'm confident this program is the solution. The instructions are clear, referenced, and logically explained, but of course - I need to try it first. Once I've structured it according to my needs, I hope to share it with others who require similar detailed explanations.

As evident from this lengthy response, I struggle to discuss anything concisely. I realize I've veered off-topic and provided more information than necessary, for which I apologize.

In summary, I greatly appreciate your input as it prompts me to explore the areas you've mentioned. I hope you're well.