I had (have) a torn right labrum rotator cuff. If you can afford to, get an MRI to see how bad it actually is. My was torn but not all the way. Since then I had ART (active release technique) performed on it, twice a week from a chiropractor for about a month. I paid roughly 25/session out of pocket. If that's not an option for you, use resistance bands and as suggested google shoulder rehab. The biggest thing you can do is rest it and ice. Old boring **** is often the best for an injury. Me personally, I train shoulders no more than 2x/week. In doing so I can jerk 225, do hand stand push ups, and am pain free. If I get stupid (overtrain) my shoulder kindly lets me know by hurting like a bitch, swelling, and making me lay off. Would surgery fix it? Maybe... Do I want to go through with having some one cut into me and attempt to fix it? NO