About two months ago, I injured my shoulder performing a bench press while exercising. Based on what I’ve read online, I suspect it was a rotator cuff injury. I spent the following two weeks performing similar exercises with very little weight, but eventually realized that it would be best to lay off it completely for a time. I then spent another two weeks only performing back and leg exercises, performing no upper-body pushing exercises whatsoever. At this point, the semester ended and I went home for three weeks. For these three weeks I quite literally sat on my ass all day.
At no point during any of this was I unable to rotate my shoulder, lift my arm, etc. The only times I experienced pain were while I continued to do light exercises utilizing my shoulder for two weeks (as mentioned above) and if I ever made a sudden, jerky movement involving my shoulder. I had hoped that by now, after the three-week hiatus, I would be completely healed. However, when I went to do some light bench presses today, I could tell on the very first rep that I wasn’t healed.
Where do I go from here? I hope the answer isn’t an even longer break. I feel like I need the exercise if only to burn off some energy and get moving 3-4 times a week.