Amber Henery wrote:
Its been hurting really bad for a little over 2 weeks. Thanks for the advice!
Amber, "shoulder" means different things: some people mean the area between the shoulder blades, some mean the place where the shoulder seams of a tshirt fall, and some mean the place where the arm attaches to the body. So specific recommendations for exercises in this forum may not be the best thing for what ails you.
What I will say is that in general, 2 weeks into an acute injury and it is still hurting, you are well on the way to having it turn chronic if you do not seek advice from a person who can actually see and touch you and figure out what exactly it is you have injured and how. Could be a doctor, an osteopath, an athletic trainer (NOT a fitness trainer at a health club), a physical therapist, or a highly experienced body worker--my point is, need not be the local ER or a doctor, if you don't have good health insurance.
It may be that standard rest and tincture of time will do the trick--this will mean avoiding any aggravation or strain to the affected area for a month, then slow return to training.
Best of luck.