ice ice baby
go to bed
heat is a washcloth that is wet and put in the microwave for about 15secs. get it hot but not so much it burns. leave it on till not hot.
a bag of frozen corn or peas works really well. as do the cold packs that you can mold. you will need 2 or 3 of them. leave them on till you are numb to the touch.
how much ibuprofin did they give you. all reports show it takes 800mg for it to do any reduction of inflammation.
heat before any activity.
find the usms article on how to warmup your shoulders properly.
and you can start looking up the band exercises for rotator cuffs.
welcome to rebhab! (i say that in a i'm sorry you are tone)