If you actually have messed your RC up, go to a sports physio. They are 100% worth the money if you have a good one.
You need to stop doing dumbbell OHP immediately. Stop doing it until you've healed. You will only mess with yourself more by continuing to use it. I'd also advocate not benching. Tough it out.
I have a completely different attitude to RC injury rehab
Facepulls everytime you're in the gym (up to 4x a week) at the end of your routine 3-4 x 10-20 is what I usually do. Keep it light, keep it relatively easy until your shoulder is nearing 100%
Lots of OHP, I do it as my primary movement. This is with a barbell stood.
I don't bench much because of my shoulder issues and I don't really do much chest work in general. I also do some lateral raises.
Build big all round strong shoulders is how I've done it.
Also buy yourself a foam roller and foam roll lots. Also buy your self a flexibility band from strength shop and do shoulder dislocates and pullaparts before you do any upper body strength