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Exercises for stiffened shoulder?

I kayaked last week and found out that I can't do a normal stroke on the left side. Exercising on dry land showed that I have some stiffness and pain when I do the paddling movement, which includes ...
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Strain to just lift arms out in front of me, or raise them over my head

For years this has always been an issue, but I can't afford to see an expert anytime I wish, and information these days can be self-researched, learned, or found out online by experts who will answer ...