Hi.. Before suggesting you anything I would like to know various details of your issue... Had you been to any kind of investigation to pin point your diagnosis of shoulder issue.. I suggest you to go for an MRI for your shoulder... With your way of narrating symptoms the source of your shoulder pain could be from the corocoid process of scapula... I would like you to do... Icing frequently in your painful anterior aspect of shoulder... Do shoulder stability workouts to improve shoulder stability..should include retraction work... Do share with us the MRI report Depending on the report... management protocol changes... however above suggested recommendations hold good to help you recover faster... Hope this is helpful for you..