thanks for everyone who's made suggestions! i've definitely seen significant improvements in my shoulder. the discomfort level has definitely declined, and i have been able to do more pushups pain free, as well as moving heavy boxes around the house in general. the cracking noises in my shoulder, however, have appeared to increase , not sure what to make of that.

have had a couple sessions with a professional rolfer who does cold laser therapy as well, which i think have helped in the recovery process. also started seeing an acupuncturist for the first time, im still kind of skeptical but im willing to try anything to get my arm/shoulder better