Face pulls would be good there. But remember start light with them. Let them do there work don't work them. Also like I said if your are not already use a rope handle. I like to use a hammer grip (thumbs facing toward me) because it allows more range of motion and a little more weight, but of course you can switch it up.

But don't do more facepulls for the second upper. Again you can do something like bent over laterals, etc.

Now keep in mind that you could go along doing similar things to what you were doing for years saying to yourself "It's never been a problem". It's a cumulative thing. Years go buy (sometimes) and then all of a sudden you reach a threshold where it becomes a sort of straw that broke the camels back, and bam, you are fucked. So you think you suffered a sudden injury when if fact it's been brewing in your training habits for quite a while. This is how most problems occur, in fact. Which I've learned the hard way.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.