my bad if this is the wrong forum to post this in but i jacked up my shoulder today when i was doing a little bit of clinch work with my brother. he had me in the clinch and i put my left arm over his right arm and under his left to meet my right arm to breakdown his clinch a little. something happened to where my left shoulder felt like it dislocated for like 4 seconds, then it went back into place. now its pretty sore and some movements make it feel like its gonna pop out of place. any suggestions on what happened and what i need to do to get it better?