New here looking for help. :)

Hello people, I'm new here and i've come seeking some advice and its been a long time coming.

So my name is Tom, I am about 5'6 and I seem to be stuck in a rut.

So about 6 months ago I was told I had calcification in my rotator cuff and therefore am very limited to what excercises I can do.

In that 6 months, I have lost all motivation to do any excercise/workouts and therefore I have put on quite few pounds :(...now obviously with this whole coronavirus thing we are stuck around the house not doing a great deal and this morning I thought I need some advice. Help me get some motivation and to stop being bored. I used to mountain bike quite a bit but since the injury it puts too much strain on my shoulder with all the bumps and whatnots.

I was just wondering if anyone had any help what I could do in the backyard with this injury?

I've woken up this morning with the frame of mind that I need to sort myself out or i'm just going to end up obese and would very much appreciate some input from someone. So if anyone can maybe just help me with some simple excersices that can tone my muscle without putting too much strain on my shoulder it would be very much appreciated. :)