About 8 months ago, I was bench pressing with dumbbells and must have lost control of one them because it did some damage to one of my shoulders. In the immediate aftermath (for about two days), it was painful rotate my shoulder or lift my arm above shoulder level. I laid off all pushing exercises for about a month and then resumed light (less than 50% of my previous weight) pushing exercises.
I continue to do light pushing exercises because heavy exercises cause immediate pain that is experienced for the rest of the day). I take a two week break from shoulder/pushing exercises approximately every 4 months. I don’t have any pain in day-to-day normal movements. However, jerky or sudden shoulder movements are cause discomfort. Additionally, there is an ever-present dull ache in my right shoulder most of the time.
In the picture below, the discomfort is experienced around region 2. If it helps, I’d say it’s within the shoulder, not right on the surface.
