three weeks ago i hurt my shoulders benching, i couldn't finish last rep and the bar stuck half way for like 30 seconds before someone came and helped me out
i didn't feel it at the time but i felt it on the following shoulder workout lateral raises hurt a lot(couldn't do them with usual weight at all) left shoulder more than right, presses hurt a little bit but when i am back home the pain is gone, next chest workout was fine and i set a new PR
it gradually gotten better so last week i did another heavy shoulder exercise through
shoulder pulley thinking that it is gone and it hurt again
i did not do any upper body work since then, and i am taking an anti-inflammatory and vitamin B it seems to be getting better but how can i make sure the pain does not come back when i am back to upper body work, should i take another week or more off, or i should add some very light shoulder and rotator cuff exercises, should i ice my shoulder or heat it or do none (it is not hurting at rest only when i raise laterally against resistence and it is only in my left shoulder now)
i will appreciate your help so much this is really annoying because it is not an obvious injury and still i am afraid of working my upper body because i do not know what it is