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Mild rotator cuff tear

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It's been about two weeks and it feels a lot better now and te popping has gone away but it still hurts if I move it wrong or like tighten a bolt. I know it heals slow due to lack of bloodflow but my question is what can I do to be at 100% again faster? Some type of stretches I have heard but I don't know what they are? Anything else? I can ride as long as I don't get crazy I've just been hitting mild single track and cruiseing not even standing up and that doesn't seem to hurt at all. Thanks! JD

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Actually there is pleanty of blood flow to the rotator cuff. The healing of tendon to bone, however, is painfully slow. In the first six weeks, I have found less exercises and movement is better than pushing one's self.

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