There is a problem with the operation you selected. Although rowing is an excellent action, many people don't know it.
It will bring pain, because it is not a good action to grow up with athletes.
With the increase of weight and the breakthrough of various group limits, the weight has already exceeded the limit that your shoulder joint can bear.
In other words, the more you practice, the heavier your injury will be, and the more you practice, the earlier your injury will be.
And every time you exercise in the case of joint soft tissue injury, it will prolong the time you need to recover. Even if it doesn't hurt.
Many people with good physical fitness have the same result as you.
My right shoulder joint, after a strain accident, still hurts in the second year, feels dull in the third year, and can only do weightlifting in the fourth year.
I don't think yours is as serious as mine, but it needs more than half a year's maintenance.
Second, recovery.
Stop everything, any shoulder and back exercises within three months.
In daily activities, always pay attention to the elbow is not higher than the shoulder.
Third, rehabilitation exercise.
Only one action is recommended, the pull-ups are inclined and the height of the ordinary parallel bars is appropriate.
Actions 10* 1, 20*2, 30*3, based on the amount of warm-up actions, can satisfy your exercise habits and be good for your injury.
And it will reduce the height and increase the difficulty of your joint recovery.
Fourth, actions after rehabilitation.
After one year, if you feel ok, you can continue, but you must pay attention to the amplitude of joint swing, don't throw it, avoid joint force, and use muscle force. Slow down, slow down! !
I only recommend one action, pull-ups, which is the only excellent action I know later that can grow with the growth of the exerciser and will not hurt the exerciser. All kinds of fighting, wrestling and professional athletes use this movement to train their backs.
I wish you a speedy recovery and be careful of all kinds of sports traps.