LP, get to your doc ASAP. My external rotator cuff is torn. My PT told me that I can do certain exercises, but definately no shoulder exercises, especially with dumbells (that's a given since it hurts
) Also, no pull ups or lat pulls. I have been prescribed certain exercises for my shoulder, specific exercises and massage. Turns out the muscles on, near and under my right shoulder blade are on FIRE because of my injury. Massage Hurts, but it's part of the healing process. I tell you this because you need time off & proper exercises and maybe even massage. I did competitive Judo for years and wittnessed many friends deal with shoulder/knee issues for long periods of time because they did not seek treatment in due time. My knee is junk and I no longer compete or even train in Judo because of my knee
But the point, get professional treatment, some of the stretches could be counter productive to your injury...or not. A PT and MD will be able to direct you to a faster recovery, I"m hoping for that