Thanks for all the kind replies folks!
Well today I've been cleared to start training my arm. ROM is still low but thats ok. Going to start logging from here and monitor this journey heh.
Been studying the POSE running method so I went on a .7 mile loop and practiced it a bit. Ran approx 200 yards for 4 sets then jogged about 1/2 a mile back home.
Dang POSE is a lot harder than I thought! Course I'm weak as a kitten right now so its probably much harder than it otherwise would have been. The idea is to train to run POSE from the start. Hope it works.
Crossfit folks found this link to a shoulder rehab/conditioning program.
I think I'll start in a few weeks when the range of motion returns somewhat. we will see. On my way!!!