Shoulder bursitis / impingement

I am experiencing left delt pain when i rotate my shoulder din certain directions. I feel like keeping it close to my body for protection. when i go up stairs and my arm hangs loose, it pops and hurts.

I am sure this topic has been covered to the point youre sick

but can you give me a few simple steps to go forward with training, as at this point its looking like lower body only for me.

Thanks

The simple steps are those outlined in our general article on managing pain in training or in this (https://www.youtube.com/watch?v=mdwj5ORPmX0).

Pick some upper body movements that are tolerable – this could be a dumbbell bench press/incline/overhead press, landmine press, machine chest/incline/overhead press, rows/pulldowns, and find an initial load that you can tolerate for ~2 sets of 12-15 reps with a 3-0-3 tempo, or example, and go from there ~2-3 times per week.

If you struggle with self-management based on the above resources, we have a shoulder rehab template available, or rehab consultation and coaching with our team.