The injury started a month ago when I failed my last rep on inclined bench press. I had to make my arm go over my head so that the barbell would hit my forehead. I immediately knew I pulled/sprained the muscles on my left side:shoulder, biceps, triceps, rotator cuffs because there was no sharp pain (hence no muscle/tendon torn).
Since then, I have been icing and massaging my shoulder and triceps regularly. I do the rotator cuff exercises using rubber tubes every day. I also took off 1 week from training. Now I am up to 70-80% my previous level in terms of bench press, bent-over row.
But my left shoulder is still bothersome, especially after sitting still for long periods of time. I feel fine once I start moving. However, I cannot do pull-ups correctly unassisted. If I try to do pull-ups, my body does not go straight up and down but instead tilts towards my right side. I struggle to make my left arm/shoulder work to balance. It seems my left biceps are not having any strength.
I wonder if you can tell me what other muscle issues I am having and what I can do to rehab. Thanks.