You don’t have frozen shoulder on your left shoulder. You might have some chronic soft tissue strain on the anterior of your left shoulder because of the repetitive movements from your exercises.
You can try this exercise below. If you feel it is too difficult or too painful to practice it, please find a qualified manual therapist to work on you.
- Separate your feet as your shoulder width, straight up your torso, tuck your chin, level your eyes, and relax your body.
- Relax your shoulders, lightly put your right hand on the anterior of your left shoulder joint.
- Slowly and gently move your left should joint posterior (backward), inferior (downward), and then back to neutral while keeping your left middle finger on the side of IT-band all the time. This movement is like a circle movement at the shoulder joint. Do it 8 to 10 reps, twice a day.
- At the beginning, you can make a smaller circle to avoid the pain barrier. And maybe the second day or the third day, you can gradually make a little bigger circle on your left shoulder joint. Please note, the directions of expansion are backward and downward.
- You need some resting days for your left shoulder to heal with no weighlifting and no other shoulder exercises.
P. S.: During the shoulder joint movements, make sure you do it slowly and gently with no pain. Your right hand (especially four fingers) held on your left shoulder joint only does the protection and support mentally and physically while your left should joint does the motions. When you feel a little stronger on your left shoulder, you don't need the right hand to do support. If you feel pain and discomfort, please discontinue it.
