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Starting with a band is good as it is kinder to the shoulders at first. Go slow, don't whip it over your head as you could hurt yourself. In general don't go too hard too fast on the shoulders as you don't want to fuck them.
If you are struggling to hold the bar then it is prob you are likely struggling with shoulder external rotation.
The only part of me that are mobile are my shoulders so we have different problems. I have desk phone posture and carrying kids fucked up my right shoulder. Things that have helped me with that are: Wall slides, shoulder dislocated, prone cobra, passive dead hangs, things that move the shoulder blades like scapular pull ups or rows where you are focusing on scapular ROM, absolutely making sure that any pressing is done with shoulder health in mind.
If you are struggling to hold the bar then it is prob you are likely struggling with shoulder external rotation.
There are loads of routines out there on the internet, good bad safe and unsafe. For what it is worth I think this is a good one to begin with as it is simple, safe, and general.
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dst2
i ordered a £7 150cm broom handle to do my shoulder dislocates with first. let's call that plan b. (though it's nice to know there's a way to spend my way out of the issue if i can't teach an old man new stretches)