I have a bizarre warm-up. I take a masters weight discus and stretch in the upper body and no-spin toss it around the field for about 15 minutes before doing anything.

I'd say spend some time in the weight room and go easy until you heal up. I have a friend who's seriously involved in all this. HE's a Masters athlete and he really did a number on his shoulder at the Campbell Games. His doctors told him to do X, Y and Z and put him in a semi-cast for 3 weeks. Upshot was, he did a little bit of X, some of Y and didn't bother with Z and took off the cast after 4 days. STUPID. That sort of behavior shortens your career, bigtime, not to mention messing up the rest of your life.