Start off with elliptical to get the arms-a-swinging... 10 minutes is good. Then rotator cuff rotations with a 5lb dumbbell. Then lateral raises with a 10lb dumbell, then shoulder stretches with a broomstick (bring the broomstick up and over your head then behind your back. Then military press. The press works my whole shoulder girdle so everything gets good and warmed up.
I find that with a lot of reps in one workout and a killer pump the pain is worse. So I hit them as fast as possible. If something is bothering me while I'm doing it, I stop and move on to something else. If there is discomfort I take naproxen when I'm done lifting.
My shoulders were really fucked up for a couple years. I did a shit ton of rehab work on them and didn't lift much with my shoulders for years. It paid off. My military press is going great, I can lateral raise again and I have no pain (the bad kind
) after hitting delts.
Be patient about it is my top bit of advice...