Скачать или смотреть Pendulum swings/ getting the motion back for those acute shoulder injuries

This is very good exercise to get an injured acute shoulder moving while putting tension and strength in the shoulder.
Position yourself with a knee and arm on a bed or bench (like doing dumbbell rows) with the other foot on the ground and other arm (injured shoulder) dangling down beside bench.
You want to pull the shoulder blade back and down and hold it there throughout the exercise. Move the arm in a controlled manner front and back without pain. Then move the arm left and right in the same controlled manner without losing shoulder blade position. Perform small circles clockwise and counterclockwise, keep making bigger circles if shoulder is able and pain is minimal to none. Do this 20-30 reps with each direction, 2 sets, 2-3 times daily.
If there is an increase in pain 10-15 minutes after exercise then you have done too much and reduce reps or sets to limit the inflammation and pain.

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Additional info
https://www.mayoclinic.org/symptoms/s...
https://www.healthline.com/health/chr...

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