What are some warmup exercises/stretches I can do before lifting?
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warmup exercises = doing a couple sets with 50% normal working weight, 12-14 reps.
static stretching a cold muscle is more detrimental than helpful...you can pull muscles this way.
so, its either dynamic stretching ( you can buy a video online that explains it ) or just do warmup sets for compound exercises. no need for isolation warmup because those SHOULD be coming at the end of a workout, or at least after the compound move, that warmed up the large and small muscle groups at the same time.
and as far as shoulders go...what exercises did you do yesterday? there are some common exercises that are really not good for shoulders/rotator cuffs.
static stretching a cold muscle is more detrimental than helpful...you can pull muscles this way.
so, its either dynamic stretching ( you can buy a video online that explains it ) or just do warmup sets for compound exercises. no need for isolation warmup because those SHOULD be coming at the end of a workout, or at least after the compound move, that warmed up the large and small muscle groups at the same time.
and as far as shoulders go...what exercises did you do yesterday? there are some common exercises that are really not good for shoulders/rotator cuffs.
I was doing a back exercise where I'm standing up and bringing a bar down. It isn't my actual shouldar bone, it's my shouldar blade in my upper back. I tried with too much weight, I wanted to see what's the most I can do. I only feel it if my arm goes in a certain place, it's not that bad, hopefully it'll heal on it's own.
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no, its not bad, aslong as you dont go too intense or too long. Remember a warmup is a warmup. I often hear people go like "yeah, i run to the gym for warmup. its a 30 minnute run" 
You should however do some dynamic stretching, rotator cuff stuff, activation stuff.
I do dynamic stretches, activation for the glutes, and some shoulder prehab.
You should however do some dynamic stretching, rotator cuff stuff, activation stuff.
I do dynamic stretches, activation for the glutes, and some shoulder prehab.