well its a slow process this recovery thing and well it sucks but we all are to expect that I suppose.

1. start with the bands not sure what there called but I know the colors are different tensions.
2. stretch the hell out of it daily keep that sucker nice and mobile it make a hugh difference
3. kettle bells. these things where the hardest most painful tool but found great results. I did/do all kinds of things including bench work they really are a magnificent tool and aided a lot in the beginning stages of recovery.
4. all those light rotator movements do them
5. stretch some more.
6. I might catch some heat with this but work through the pain. not crazy but constently push forward you have to. atleast I do and progress has been steady
7. rest. if the body says take a few days off do it. you'll come back stronger. listen to your body don't rush healing
8. nutrition. my diet sucks ..lets not even call it a diet I eat anything I want and look the part but I make sure im getting lots of dark green veggies and BCAA as well as fish oils and vitamins to support the healing . i'll clean my diet up here shortly because progress is where I want it but tonight im eating cookies after dinner again.
9. stay consistent I write out daily my progress and know each week where my new goals should be placed. then attack them.

this has been working for me . heavy barbell work may be a thing of the past and I can live with that but dumbbells are not so heavy weight ..I'm coming for you. in 4 months and im already at 90lb dumbbells so I know now mentally the 135s are any longer that far off. time and consistently it shall return .

a lot of this is pretty basic when I reread it but KISS it.. Keep It Simple and Stupid. the strength shall return