Do this every other day. You can get a voodoo band for 10 USD. This is what I did to get my shoulder press ready again.pic.twitter.com/8mBNyeX8Nf
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Had a similar issue. Get the voodoo band, perform the movements 3-4 times per week. Focus on the quality of the movement rather than the rep count. Do the band pull aparts especially. Then add the push ups back in.
I can’t be *sure* but I think you have a strain or a mild tear. Nothing beyond fixing. For right now, avoid movements that cause sharp pain. Anything that feels worse than muscle fatigue should be dropped for the immediate term.
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