i collided in hockey in crunched in my right side of my body. my shoulder seems to have taken the most damage as its been months.

it hurts to lift over my head, at like parallel to my face

hurts in a childs pose position and also if i chicken wing my arm out and try to rotate my fist downwards.

Anyone experience a similar injury and know of some starting exercises to gain the mobility and strength back?

Go to physio.

Whatre the chances you have a winged scapula? Physio works wonders

you quite possibly have an AC lux/sublux. go to doctor, dont waste your time on internet.



nah

So flexion and internal rotation?

You need to work on mobility before you start strengthening. No pain at all with any exercise.

dont think this is it. my shoulders look the same. i can do push ups and whatever pain free. but rear dealt flys hurt and over the head stuff

great, so no step deformity possibly means its not luxed but could be subluxed. also you arent a doctor so cool you wouldnt really know. regardless, its still possible. more likely you have a supraspinatus strain/tear. the only real advice is still to go to a doctor and get a referral for supraspinatus rehab