Good day sir, I am adarsh, male, age :27, height 182 cm, weight 76 kg, march first week, while swimming, I over stretched my left hand to backwards and then it started paining, I heard cracking kind of sound, there was no swelling and then I took little care by not lifting weight, not stretching behind, and I have pain internally only when I moved my hand backwards exerting pressure on my middle and back shoulder muscle, I am unable to raise my hand side ways and cannot lift weights and also cannot do push ups also. Please guide me. Since it's quarantine mode here. Everything is shut here, so can't visit an orthopedic specialist.