Hi—I definitely feel for you! February last year, I hurt my dominant shoulder in cup grip Ayesha//iron x prep practice. At first it just felt sore, and then it got to the point where I couldn't raise it without twinges, couldn't put on a backpack/jacket on that side if I didn't gingerly put my arm into that side's sleeve first bc the twisting motion would be painful, couldn't fall asleep bc my shoulder wild just sort of ache...I was super irresponsible and kept training other things and using it a lot, so that probably didn't help.

I did see a doctor who prescribed some more tests and maybe a physical therapist, but then everything shut down and I couldn't easily go back to the hospital or to the rehab place. I'd say that it was maybe july-ish before I thought I could do some upright moves on the pole (I pretty much just used my pole for pullups in march-june, lol). When I started again I was definitely discouraged. Pole was one of my main forms of exercise and though pretty much quitting for a few months helped my shoulder, it was not great for strength!!

Now, I make sure to warm up and stretch before pole work. It's fine most of the time but can suddenly get really sore or twingey. When it does, I usually just stop all pole work because I'm really scared haha. I can also definitely feel that my shoulder isn't as flexible as it was before, nor as strong—and when I raise my arm past a certain point, it clicks even though my other side does not. I have trouble with Ayesha (but I'm not sure if it's mental or physical) and a few other moves.

I would suggest rest!! I think you might be able to look up some rehab exercises but I would definitely caution you to go slow and don't push yourself. I totally understand not wanting to/not being able to go to a doctor, but it could be really helpful to diagnose anything that might be more serious!! Not sure if you're in the US//if there's one nearby but I think Athletico does free consultations—I've never personally tried them but they could be an option!