So I tore the ligaments in my shoulder about 5 weeks ago was told to move it but take it very easy for a week so I did stretching and stuff. problem is it still hurts like hell and i cannot reach over my other shoulder to wash it etc, cause it hurts . Doc reccommended physio when I did it but I'm lazy and would rather learn the exercises here and do em at home than have some specialist bend me all over.

There might be some physical therapy that works for one injury but isn't appropriate for another. I had a bout of adhesive capsulitis, and exercises I did to regain range of motion included "walking" my fingers up a wall, and lightly hanging (i.e. supporting only a small fraction of my weight) off of an overhead bar or moulding of a doorframe.

Should mention I'm still lifting weights too though not as much in an effort to straighten it out.

There might be professional help available to you on this forum but probabilities are less. As a medical professional, I am liable to advise you that you should seek professional's help and not compromise because it is that matter of one of your body parts (a very important one).