Postop youve gotta worry about scar tissue

Im on my phone but for strengthening
Slight chin tucks for the longus colli. Are really important
And for shoulder strengthening id google Dr. Evan osar. He gives really good shoulder strengthening cues for serratus anterior and lower traps
If ur tspine is really tight strengthen core and diaphragm

Most people here hate The traditional rotator cuff strengthening exercises. Including me. No ys ts ws. Nothing that remotely looks liks a pushup

But it sounds like you're in way too much pain to do any of those.