The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
The hardest part is that when you start lifting overhead again, you are going to have to start light. Embarrassing light. Last time I sprained mine badly (an excessive surfing while on holiday incident), I ended up starting with 5 lb dumbbells, and for some exercises it was too much and I had to stick to bands or no weights. It was 3 months before I was back to normal…slow and steady. You may have to take a break from ball for a week or two or more depending on the severity of your tweak. Throwing is fairly explosive, so you want to get your stable movement strength up before you graduate to explosive (as per post 400, noted by Kaitlin above).
Hope my ranting is somewhat helpful. Good luck!