At first, I stretched in wrong way by accidently and had a shock pain around two months ago; between elbow and shoulder muscle. I didn t take seriously, and than one night after a week later I felt pain by moving wrong. I thought it is OK. it will heal naturally if I careful not to use or move that direction. and it was OK to other activity. One morning I woke up and I stretched my both arms for just trying to wake up and I had serious pain in that arm. I realized that point I couldn t stretch my left arm until heal. it was OK, I just need to wait to heal because I didn t have any problem other activity. Due to stressful personal situation, I rearranged furniture often, and my mattress is very heavy to move around than other furniture, so I forced to move; pull action. I never had a problem doing that before, I often do it but this time was a little different than before. I tried not to use injured part and felt more hard than before for pulling the mattress. but it was OK. about next day I felt pain top of shoulder to. I wait and careful from that point any movement of my left arm. one day I couldn t lift my arm so I slowly did exercise to soft my arm. it seems improved for short while but it got worst and pain spread to between elbow and hand. once in a while my hand was hurting also. I called the doctor s office after long time pain and my self exercise didn t work but more pain but the doctor s office was first visit so I need to wait long time, by the way next week, finally I can see the doctor. now I have a shock pain to open door, twist to turn water that kind of activity also. pretty much I only use my right arm. lay down increase more pain, and morning time the limitation of my arm is very little, pain is never go away, moderate to severe. morning is worse afternoon got a little better and but that is not even everyday. sometimes all-day without got any better whole arm is hurting. I tested my arm and I think it is damage to three parts of my left arm, cartilage or ligament or both. left back of should is hurting too. I don t know what is best thing to do heal. I thought the time will heal with right exercise(movement) but it didn t get better but worst. I am sorry the way my writing, it took wrong time to write correctly so I send this to you. hope you understand this. I need to know the right exercise and how long it takes time to heal, generally. thank you.