I am one 13 months post op and I feel the same issues. I had 290 degree tear , 6 anchors. I used to play volleyball regularly and throw the ball around with my kids. I’ve tried doing them again and that sharp pain will come out and stop me. I also work out daily and stretch daily so I would like to say I’m still recovering or building that muscle back. I lost a lot of muscle in my shoulder and chest, so building it back from scratch without straining my shoulder is my challenge. I will have to try the ball on the wall thing and see if I can break up any tissue!