i tore my cuff.. i mean REALLY fucked it up bad, where i had no strength in it and couldn't raise my arm above shoulder level.. had anterior instability for years afterwards, been only last couple years i could do flat bench without the joint instability making it feel like i would dislocate my shoulder just using a pressing motion with anything over 135 lbs.. i had to use incline bench and military presses, cables and flys, worked at it patiently to rebuild strength in the joint to where my shit didn't feel like it would pop out from a pressing motion when flat on my back
and i just hit 3 plates for 3 reps , so it can get better - you're just going to have to be patient and dedicated brother.. your body going to heal on its own timeline, so don't set any kind of time frame on when you will " decide" you're better , work patiently and feel out your progress.. train aroun the injury and give it time, it will get better
after i fucked my shit up, spent a great deal of time researching and talking to people who had the surgery done and most of them still had to rehab their shoulder for full year afterwards- i don't recommend the surgery at all, a last resort after time/ physical therapy has been given 6 mos- a year to work
let it heal brother, then work on range of motion/ light stretching
i rehabbed a torn cuff for a full year, acupunture and massage helped me get to a place where i could use range of motion/ stretching to help improve stability in the joint, then finishing with PT using 5 lb dumbbells and cable machine at 10 lbs
look up rotator cuff exercises on the web, the info is out there
no heavy weight, even when comfortable and healthy.. just good range of motion and lots of warm up and stretching
for you guys without shoulder problems, look up rotator cuff exercises and hit that shit periodically as part of a warm up. when your lateral and anterior delts greatly overpower your rear delts ( which ends up being the case for just about any sport, not just weight lifting) you're flirting with tearing your cuff because of the musculature / strength imbalance
ounce of prevention worth pound of cure, rotator injuries fucking suck..
excuse the typos , sent from my phone
best of luck brother, bronson