hey yall. i worked out for the first time in a long time. & while i didn't really go that heavy, 2 days later my left shoulder started killing me when i raise my arm. i assume if i really did anything bad to the rotator cuff, like a tear, i would've felt it right away & not like 36 hours after working out. but what is the best thing for me now really? moving it a lot to stretch it, or trying not to move it?