tare, work at the stretches and the strengthening exercises...
do them religiously.. i sort of ironed out the kinks already... i'm
going to the physio monthly now just to get him to loosen the bits
which kinda stiffen due to office posture and inactivity...
healed up enough to go bowling.. will try my old reactive hook
ball next week.. already spinning with the 10lb ball without
problems...
your injuries are less severe than mine, so you'll be all right
soon if you keep at it 
I can only say cleaning the tank is extremely good workout for me
:x