I'm four months out from full rotator cuff repair, and had to hunt my ass off to find out what I could and couldn't do, and also just had get in there and start doing some things to figure it out.
I read this article. It was a huge help. Ending up employing the same method – strapping my right arm to my body and training hard with one side, and concentrating on the leg exercises I could do.
A day or two after surgery I started walking on a treadmill, controlled speed, high incline and kept from getting fat until they cleared me to run at the 8 week mark.
Godspeed, fella. Rough little journey for a while. DO YOUR PT!!!