Stop bench pressing, flying birds and other actions, dumbbell bending and pull-ups, because these actions will make the shoulders congested and not conducive to recovery. After recovering to no pain, practice flying bird movements with low-weight dumbbells. Move in a standard way and feel the muscle strength. About two weeks later, I resumed the bench press training with the same low load. Be careful not to shrug, push and put slowly, not too much, to prevent injury again. Gradually return to the previous level. Shoulders are prone to injury, and most upper limb movements will be affected if nursing is not good. Push your shoulders up carefully.