re: Anyone here had shoulder surgery recently? (torn labrum)

Do surgery. I had a torn labrum as well, and wasted over a year getting cortisone shots, etc. The tendon isn't going to heal itself.

Meanwhile, surgery gets you three or so arthroscopic holes, and my shoulder has been bulletproof for a decade. I hope you have a Lay-Z-Boy to sleep in, you do not want to sleep on your back as long as you have the arm pillow.

The repaired shoulder needs to be stretched a lot before I squat to get the flexibility needed, but that's about it.