I have hurt my shoulder, I think by trying to stretch them (Very inflexible) by forcing them under the bar while squatting. Me and my bright ideas...

It may also have been dips but I've done these for years with no issues.

Press ups and chin ups are OK. Getting my arms into the squat position is painful, and anything with the arm raised to the side hurts at the top of the shoulder.

It's been a few days now, and it's improved but not healed. I've trained around it, but can't immobilise it for either training, or work.