Thanks. I'm resting more and doing acupuncture twice a week.
Any suggestions? Or miracle pills. Lol
What exactly hurts? Raising your arm out in front of you? Or is it a rotational(internal/external) thing?
If you don't do any shoulder mobility work, I would start there. Especially after injury things start to tighten up in there. Donnie Thompson has some great videos for shoulder health/mobility on youtube.
Getting a small pvc pipe, light resistance band( prefer a band), or broom stick and doing "over and backs" a couple times a day(for now), trying to (very, very slowly, over time) trying to work your hands in slightly, is also something I would likely incorporate pending it doesn't cause extreme discomfort with your current "issue" Just start wide.
I can't see your upper back/scapular development, but often times people do MUCH more pressing than pulling and end up with shoulders that are rounded forward, leaving them vulnerable. Hammering the upper back, and doing scapular retraction movements will help counteract this. I suffered from this when I first transitioned to Powerlifting, and added some form of upper back work to every single workout, which brought my upper back up, fixed my posture, and improved shoulder health. Stuff like inverted rows(
) you can weight these as you get stronger, band pull aparts(
), scapular retractions on a seated cable row, low row, or whatever you can find(
)
If you have access to someone who does ART in your area that could help as well. Us lifters tend to have issues with the infra/supraspinatus which leads to shoulder issues.
As far as miracle pills... I am not sure the legality(they are legal/grey area here in the states) of getting peptides up there, or shipped to you but research BPC-157 and TB-500. These can be highly effective for healing and anti-inflamatory. Just be mindful of finding a good supplier.
Lastly, and quite possibly most importantly, make sure you are getting into an optimal position to protect the shoulders on any movement that leaves them vulnerable. This would include retracting your scapula(think pinching a pencil between your shoulder blades), and then pulling them down(think shoulder blades in your back pockets). This is extremely important on the bench press, overhead pressing, even things like pullups, and rowing movements.
Failure to do this properly is much of the reason people have so many issues with their shoulders on the bench for example. It is MUCH more technical than laying down on the bench and pressing. You really have to get your shoulders back and down.
Sorry for the novel, but hope that helps some-
