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rolling - shoulder pain

I finally rolled by kayak, but the first one I muscled through (after 1-1/2 hours of trying). While underwater on the one I did my shoulder made a loud pop and when I got up boy did it hurt. Then next (and last) roll I did I used the proper hip flick and had no pain. That all was Sunday and my right shoulder still hurts alot. At least now I can hold a gallon of milk and pour it with my right arm (which I couldn't Monday). Anyone out there ever hurt their shoulder rolling and what exercises are out there to help? Probably one of my problems is that I lift weights so my shoulders are not as flexible as they should be. Also, since my shoulder muscles are strong, I wound up muscling through the first one.

Are shoulder dislocations common in rolling? I know I didn't have that happen, but maybe it was close.

Thanks for any insight and help.

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rolling - shoulder pain
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Blessing in Disguise
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exercises
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