Rest from painful overhead and lifting activities
Apply ice for 15–20 minutes several times a day
Use over-the-counter pain relievers if safe for you
Start gentle range-of-motion exercises
Perform rotator cuff strengthening exercises
Stretch the shoulder regularly
Improve posture and shoulder mechanics
Avoid sleeping on the injured shoulder
Gradually return to activity
See a physical therapist
Get medical evaluation if pain is severe or persistent
Consider imaging if symptoms do not improve
Follow prescribed treatment for inflammation
Consider corticosteroid injection if recommended by a clinician
Consider surgery for full-thickness tears or failed conservative treatment