I understand the prayer stretch it seems similiar to something in Superjoints by Pavel T.
Post workout I usually change up what I do depending on how I feel or what my focus is at that point. Sometimes I do nothing but then at home on one of my off days I'll make that a foam rolling/stretching/joint mobility workout for an hour or so.
How is your shoulder feeling? Anything you've been doing have any effect?
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."