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.
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.