hurt shoulder, help!

[atmaniv]

Today(chest & bis day) I pulled a muscle in my shoulder doing my first set of chest exercises (dumbbell press). It's not excrutiating, but still hurts like hell in certain positions. What should I do for quick healing, And I'm also curious about when I should do chest again this week. I'm finishing up a mild 8 wk cycle and I really need to get a good chest workout this week.
Any help would be much appreciated.

 

[Thaibox]

Are you sure you pulled a muscle?

 

[gettinlarger]

im pretty sure you cant pull a muscle doing chest ... you probably fucked up the rotator or something.

 

[beastboy]

Where do you feel the pain at exactly?? The AC joint or rotator area??

 

[DrBones]

I re-fucked my rotator cuff on the weekend too...
I've fucked it up 3 times in the past so I'm pretty well versed in healing it/ getting the fastest recovery.
Here's a couple things I'd do.
Take Ibuprofin every 4 hours for a couple weeks to reduce inflamation.
Get some of that polar ice crap, and put it on at least 2 times a day.. I usually do it in the morning and before bed.
Ice it as much as possible (all three of these will reduce inflamtion)

Do rotator cuff excercises every second or third day(my physio therapyst wanted me to do them daily, but I'm a little concerned with overtraining them and making things worse) .
-Cuban Rotations(I love these) If you search EF for rotator cuffs you should come up with a thread that has a good explanation on how to do these.

-That excersice where you lie on your side on a bench with your elbow glued to your other side (the one facing up) where you lower the weight until your arm is almost parallel with the front of your body and then lift it up until your arms points in front of you.

-You could also get some big bands from your doctor and do some light excersices with them

Stretching helps a TON! Maybe one of the biggest helpers... My rotator cuff was fucked for so long no matter how much excercises I'd do until I finally went to a sports medacine doctor and he told me to do some stretches.
-One DAMN good stretch is when you take your arm and push it against your chest with your other arm. 99% of people do this stretch wrong. You want to make sure the shoulder that you are stretching is not being pulled forward. A good way to make sure of this is to put your back against the wall and try to keep your shoulders touching it throughout the stretch.
Do this stretch 3x in the morning for 1 minute and 3x before for bed for 1 minute. If you do this for a week, it will definitely help loosen up your shoulder... especially if your scrapulatory muslces in your upper back are really tense.... which can happen when a rotator cuff gets damaged and they have to take over some of the load.
-Another good stretch is to put your hands facing up, with your elbows bent 90 Degrees on a door. Then put one foot forward, almost like you are you are going to do a lunge and push forward gently until you feel a good stretch in your shoulders and your back.

Well, I hope some of this stuff helps...
Thanks
Ryan