I Pulled Something In Both My Shoulders Went I Was

I pulled something in both my shoulders went I was holding on a bar over my head when I jumped down and didn't release and landed on the ground. I had issues with my shoulders before but now it is worse. Now I wake up in the middle of the night several times with my hands falling asleep and about to explode. Then I get up and try to wake them up. Then by the time I go to work my hands are half way working then when I drive for 50 minutes to work at a construction site I am good to go. Then I am back in the same boat at night again. It gets worse when I am done for the day and not moving as much. I climb and walk around with 10 foot fiberglass ladders most of the day. I pull cable as well. What kind of exercises can I do with my shoulders to eliminate the numbing of my hands?