shoulder being poopy :(

apologies for the format im on mobile!! tldr at the top as this is a whole vent post: looking for less common advice on how people manage their unstable shoulders!! so im in a bit of a predicament at the moment: i used to sleep on my right side every night (not on purpose, just roll that way init), and every day without fail my shoulder would be subluxed upon waking. naturally, over time it has become increasingly unstable (im talking to the point it just slips out willy nilly and my arm gets pretty numb/tingly- and i should add its my dominant hand which is just insult to injury lmao). about 4 weeks ago i had some severe muscular pain under my shoulder blade and through my neck, intense tenderness round my shoulder, and lots of tingling and weakness in my arm. i went to the walk in centre after a couple days of self-management but it literally removed almost all of my mobility, i couldnt even raise my arm or open a drink without agonising pain (awesome) and apparently i sprained my infraspinatus. ive been consistently doing their exercises, applying heat, taking paracetamol/aspirin (no ibuprofen as i react) but it gets better for a couple days and then worse again. so ive just been to my actual gp as obviously its quite impactful on daily activities, personal upkeep (think: washing hair, making food etc) and sleep, but they seem to think its acute torticollis (aka wry neck). theyve referred me for physio but i need other things i can do in the meantime as im well aware the wait times at my hospital are insane. ive tried all sorts already over the years: kt tape (developed an allergy and can no longer use), various physio exercises with a resistance band to try and get some strength back, i used to weightlift too and during that time my health and overall stability was pretty good, but due to a nasty bout of covid last year and the residual effects, other health issues have prohibited my gym usage (dont really fancy passing out on the sweaty gym floor yk). are there any specific supports or exercises that have helped others in similar positions? or any tips or tricks that may not have crossed my mind or research? if you have read this far i appreciate u and have a beautiful day xoxo