My at home shoulder rehab plan. How does this sound? Do I need in office P-T?

[NiceGuyResearcher]

Update:

I went to a physical therapist last week

The physical therapist diagnosed that my shoulder soreness is actually the upper part of the biceps (attached photo)
She didn't take an x-ray nor an MRI, but had me do various motion
and she said I could still have hurt my biceps region by sleeping on a shag rug in August 2022
the rest I've taken the discipline to do, seems to have helped as there's less cracking and popping when I reach for stuff with my right arm / shoulder (I try not to extend so much, but sometimes by force of habit (& dominant right arm, I'm a righty) one uses the right arm

This makes sense as it probably accounts for a lower rep range in my dominant arm (right arm) when doing dumbell stand. bic curls
thankfully they do deep tissue ultrasound gel therapy
and for black friday, i bought myself a massage gun at 40 % off

I have homework asssignments to do with an elastic band (the usual ones, outward turns at the hip) and a variation of a barbell bent row but with a band and doing them horizontally

Here's a photo of the area attached.....

[wango]

Update:

I went to a physical therapist last week

The physical therapist diagnosed that my shoulder soreness is actually the upper part of the biceps (attached photo)
She didn't take an x-ray nor an MRI, but had me do various motion
and she said I could still have hurt my biceps region by sleeping on a shag rug in August 2022
the rest I've taken the discipline to do, seems to have helped as there's less cracking and popping when I reach for stuff with my right arm / shoulder (I try not to extend so much, but sometimes by force of habit (& dominant right arm, I'm a righty) one uses the right arm

This makes sense as it probably accounts for a lower rep range in my dominant arm (right arm) when doing dumbell stand. bic curls
thankfully they do deep tissue ultrasound gel therapy
and for black friday, i bought myself a massage gun at 40 % off

I have homework asssignments to do with an elastic band (the usual ones, outward turns at the hip) and a variation of a barbell bent row but with a band and doing them horizontally

Here's a photo of the area attached.....

Back before it tore off, but the RC and biceps tendon were already diagnosed with an MRI as being a mess, I found that any bicep work I did that was not supported on a bench or machine added too much to the pain. Preacher or biceps machines allowed me to do biceps work with little to no discomfort. After the tendons completely tear off, at least the pain is gone.