I'm an 44 years old male, who started doing pushups last year November 2019 and went too fast to more advanced single arm push ups tearing a small 6mm by 3 mm hole in my left supraspinatus muscle.
My mobility in the shoulder is good, can lift my arm up high without pain, but doing pushups hurst a little so after the diagnosis I stoppe doing pushups completely only doing external rotation exercises with a rubber band
What is the best recovery exercises to do and how often per week?