I am 16 and female. Two years ago, like a freshman idiot my friends and I sat under some school steps as our hangout spot. One day the late bell rang and I popped up too fast and hit my shoulder and part of my neck on the underside of the stairs. Shortly after I got an X-ray because of excruciating -barely can walk- pain in my shoulder, side, and neck. They said because of the pain I was breathing too shallow which caused my lungs to fill with mucus. All they sent me off with was some ibuprofen and the instructions ‘breathe deeply’! Some doctors. After months it started to feel better with few times the pain returning. Recently I have been dedicated to fitness more. I do one of those DVD Fitness things (you know with techno music and a smiley person telling you what to do at home) that is now seeming to act up my shoulder. I also am beginning tai chi and wonder if this will also strain it. I don’t want some stupid freak accident to mess up everything. I’m worried I’ll end up like my mom who complains about her shoulder from her years being a mail carrier. I’m only 16 and I know when it’s going to rain! 
What exercises are safe to do with this injury? and perhaps can help my shoulder rather than harm it. I would ask a doctor but my parents think I’m overreacting.
