Question
Hi, I sprained my right shoulder (front and side deltoid) two days ago bench pressing. I didn't even know it was sprained until the next day when I had mild pain. Also it was difficult to move my arm foward and especially to the side. This lasted one day.  I have rested and iced my arm since then. I can move it without pain in all directions now it but still feels tight. Also i ceased all workout activities.  I have not been to see a doctor so I say sprain using my best guess given the pain was only when moved and gone 24hrs later. Can you recommend any stretches or exercises to strengthen this area of muscle. Does this sound like a sprain to you or should I make an appointment. This is my first shoulder injury and the first time I have questioned the strength of my shoulders. I'm worried about dislocation or further injury if I workout again. Any advice would be great. Thank you

Answer
I would venture to say, without an actual exam and from your description, that you did indeed strain the shoulder.  There are many stretches you can do; your best bet is to do a net search on shoulder exercises as they would give a picture and description much more detailed than I can do here.