ok, second attempt...
I did NO strengthening exercises while in the resting phase, even though I was itching to do it. You know, you always "feel better" prematurely and jack it up over and over...I was told to let it rest completely, and slowly incorporate range of motion movements after at least 2-3 weeks of just letting it rest. If I did do anything, I was to ice the area, but really my dr. emphasized resting and taking it asy as the best option for the first month to six weeks.
So, I started to feel better after a couple weeks...mind you, I didn't go to the dr. until at least a 3-4 weeks after the initial injury because I'm stupid and like most of us on here, have learned to deal with pain and discomfort and wanted to see if I could just power through it and let it heal on its own.
During this time, I didn't really stop training - I stopped punching and grappling - but I was still doing yoga and cardio and stuff, thinking it was ok...
Yoga was NOT ok apparently, as the class I was in required doing a million downward dogs and push up positions and strange angles that were more than likely, retraumitizing my shoulder over and over again.
So, when I finally got serious about it, I remember feeling resigned and lame for actually resting but it was the best thing I could've done.
There were times where I would do a seemingly nothing movement and I would get the worst sudden shock of pain for no apparent reason or I would do something too fast and I would get a pain in my shoulder.
So I rested it and after a month or so; I did other activities while resting my shoulder because my trainer adjusted my routine.
After about a month, she mainly worked on very light weights to strengthen the areas around the joint and we used alot of cable machines. I am a Free Motion addict now. Basically since it's level 1, you can do as much as you can tolerate but don't be in denial and be stupid about what you're doing. Anything that's going to require you to do sudden, jerky movements is NOT good, neither is anything putting you in unnatural angles where there will be alot of pressure on your shoulder DOWNWARD DOG!
I would not rush into anything like grappling (unless it's slow technique drills and even so, you really have to be careful who you train with...) or hitting a heavy bag with that shoulder and putting undue shock on it until at least a couple-few months.
I mean, you COULD....but you may extend the time it takes for pain and discomfort to disappear a considerable amount.
My trainer had me work on normal things which would slowly introduce range of motion for me with some resistance but really, she had me on very VERY light weight and slowly worked me back to normal. Now I have no issues and my previously noticeable bump has about disappeared. I have no pain at all however I still encounter a bit of tightness that feels like an impinged feeling every ONCE in awhile but nothing really remarkable at all.
I found that massages helped alot, you know, to get some good blood flow to the area and to relieve any sort of tightness in general.
That's about it. It's pretty basic - don't rush into anything and rest and be careful for a few months. Good luck! You may also want to ask the Strength and Conditioning board and see what they have to say :)