You said it yourself, asking for web medical advice is a crap shot. but here is my take for what its worth.
I have gone through AC joint surgery. I had an inch and a half sawed off my left shoulder
(still got it in a jar in my gym bag to remind me that the time to stretch and use proper form is not after you injure yourself, but before. Ben Franklin and all that shit about an ounce of prevention is worth more that a pound of an orthopedic's saw).
To the point. After my operation my surgeon told me to take 6 months off completely, then slowly ease back into things. He told me to not so much as even jog because the jarring could cause damage. Me being stupid, i actual took his advice. During the first month i read alot about Louie Simmons and how he recovered on his own for his severe back injury when he was an oly lifter. He said walking was one of the best forms of recovery from injury so i called my doc and he said fine. So i'd walk everyday for 5 to 7 miles. By leaving the shoulder alone to heal and using the walking to stay healthy my shoulder is stronger today than it was before the surgery. I'm hoping to push press 250 (for a single) by the end of the summer. I'm a buck seventy five. Oh and yeah i bend my knees.
Here is what i read in your posts. You injured your shoulder and to make sure that its still injured you keep trying to do stuff until it hurts so you can say "yep it's still injured"
Thats not smart
Next your trying all kinds of new exercises to either
A} fix the injury
B} strengthen the area around the injury
Neither of these are smart right now. Why? Because YOUR INJURED!!!
new exercise for an injured muscle is just going to injure it in new ways.
and strengthening the area around the injury is like trying to heal an injury by stretching it. That only causes more injury.
Stretching, and strengthening a weak area are GREAT things to do to PREVENT injury not heal injury. You change your car's oil to prevent engine break down. You don't drive your car till the engine seizes up and then start changing your oil every day.
You said yourself you have inflammation. New exercises with straps or foam balls or jingle bells will only prolong your inflammation.
Leave your damn shoulder alone for a while and let it heal. Make sure your omega-3/omega-6 balance is inline, get alot of sleep. Take alot of baths. Walk, unless of course you leg is injured. Simmon's said its chief benefit is it get the circulation going which helps in recovery. The length of time will depend on your age. Hopefully your not an old fart like me, i was 43 when i had my surgery so thats why i was told to LEAVE IT ALONE for 6 months. But it WORKED,
Then easy back into things, swallow your pride and start easy and this time take your stretching (i love activated-isolated-stretching) and lifting form seriously and daily, not just when you can squeeze it in or when you tweek something.
my stupid two cents worth.