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Hello everybody. I am relatively new to gymnastics fitness and I decided to invest in some XR due to the long health benefits that they provide. I started using them last year around April, however, my past ignorant self skipped a lot of steps and tried performing support hold on rings for 30 seconds as many reps as possible. This obviously led to a pain that developed in the area located near the anterior portion of the left shoulder and at the extremity of my pectoral. I believe the pain was on the muscles right above the shoulder joint. I stopped doing rings and started doing shoulder rehab for about 4 or 5 months before using the rings again. This time I started slowly, I did the whole PB portion and tried doing support hold on rings 6secs for 10 reps after that. That dull pain returned and since I kept on moving forward, it was a bit of a sharp pain every time I got off the rings. I once again stopped doing rings and started doing rehab and did not touch the rings until recently. This time however, I have not performed any support holds, I was only using them for push-ups and dips. I was doing alright but one day I did both dips and push-ups on the rings on the same day and that led to the return of that pain. It is only very very dull, however I fear that it can get worse. I would like to know what exercises I can perform ATM without agitating my shoulder. How long should I rest and recover before resuming my normal workout routine. And how should I build up my form so that I can perform support holds pain free on the XR? I thank you very much for your time and I greatly appreciate your help.