Hey man,
I feel your pain i dislocated my shoulder and ever since i cant do a few exercises, what i did to stp the pain in ace bandaged my arm to its side for a few days applying ice to it till i felt it wouldnt hurt or pop anymoe....
The best way i say to see if its rotator, is honeslty got to the doctoras, i mena if you got full range of motion without pain, able to rotate it in circles and such it might not be the cuff but a ligament or soemthign which is rwally nto good either...
Apply ice and rest it, and try and avoid exercises that will cause it to hurt, i myself need surgery but i cant afford to take it soo i avoid the execises i gotta ..
Good luck to ya man
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Ignorant Mother ****ers
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