Not sleeping on that side is a great start.
Episode 190: Super Chris Spealer + Internal Shoulder Rotation

Episode 18: Free Your Scap, Free Your Mind
Episode 155: Periscapular, Regional Death by Pain Ball
Episode 247: Scap Suppleness

Episode 101: Shoulder Relationships–Soft Tissue

Episode 102: Shoulder Relationships 2: The movers
Episode 103: Shoulder Relationships 3–Arm to Scap

Lacrosse ball to the pec and around the clavicle will address the front of the shoulder.

Looking to reduce inflammation is most likely why they said no upper body work.
Working up/downstream of the issue you’ll feed more slack to the area.
The episodes in the post above address internal rotation.