Wrong weight wrong form of exercise leads to such problems.
Type of pain ???? Localised? Or radiating? Pain during shoulder movement or even at rest ??
Is the shoulder Pain associated with neck pain? If no then it may be due to rotator cuff injury or may be capsular injury.
Is there any swelling?
Next Steps
do x-ray & MRI ( capsular tear ??)
first icepack ,
combination therapy/ IFT /UST
If no swelling then go for WAX BATH.
lie on your back , pain free active shoulder ROM exercise.
Health Tips
avoid carrying weight on the affected ✋, avoid sleep on the affected shoulder .