I have decided to download the free PDF of
The 7-Minute Rotator Cuff Solution (shared by seemunkee on page 1 of this thread). If any of the exercises cause pain, I'll stop or pull back. The Amazon reviews are impressive and encouraged me to give the book a try.
!
After just a cursory examination, I'd say that Johnson starts you out at a far less strenuous level and never gets to the aggressive exercises shown in the PDF. They will be very painful and likely cause more damage in your present state.
I'd wait for the book. If the book works, then you could go to these.
Al