Yeah as above do the pull aparts/ direct rear delt work.
Forget about SS -has a lot of limitations, do one of these to get back in the swing of things…
spend one extra day doing some HIIT cardio and then tons of mobility and stretching, especially hamstrings and pecs from a variety of angles.
Loaaads of tips here…
If the shoulder pain persists look into getting some ART treatment on it