Mild rotator cuff tear

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

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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