Good evening, I just joined your community and I am looking forward to learning from you and others in your circle.

First I wanted to start off with a question. This past Friday at bjj open mat at my Professors School I unfortunately injured myself by getting armbar in rolling. My training partner did everything right but I did not tap quick enough. As a result I pulled a muscle in my inner pectoral around my armpit. Nothing is torn Thank God. I stopped rolling for the rest of the session and sat down. I went home and used ice and heat for recovery. Also taking turmeric as a natural supplement. The pain has subsided but I still feel a "ding" when I move my arm a certain way. I plan on going to class on Monday but not rolling. My question is, can I still drill? Do you know of any stretches I could do to hel[p with recovery? Thank you in advance Sir.