Wall walks with your arm to your max front ROM without pain, as well as to the side. internal and external rotations with a very light band, pendulums with a 2.5 lb max dumbbell, and don’t do any exercises that bother your shoulder. I tore my rotator cuff twice in 12 months time back in 2001 and 2002. I was a college shot putter and had a pretty good impingement in my shoulder, and continued to compete against the athletic trainers opinions. 18 years later and a lot of time to think about the stupid shit I’ve done in my life, I could’ve possibly avoided 2 shoulder surgeries by listening to their advice.
