I think a problem you may be having with this sort of injury is that it sort of represents a threshold with improper or bad technique. So that the little things you were doing wrong in certain movements are now being called attention to. So that is really something to be aware of. When you have sustained an injury it means you have to be that much more perfect as your body can no longer compensate.

You mentioned rows hurting for intance. Well most people, quite frankly, row badly. Not a criticism as most row INSTRUCTION is bad. So technique across the board is something you will have to hammer home.

Since you've mentioned pain with pulling type exercises then I would say this is probably due to scapular control. A problem that probably already existed but now you can not longer get away with it.

You probably don't want to just start bashing your shoulders period. The first thing is to get range of motion back without pain.

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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.