So I hurt my lat at the point at which it connects to my spine on the left side of my spine high up in my back. I did this before and it healed completely last summer and I partially attribute this strengthening of the torn tissue as helping progress faster in certain things. Last time I only did it on one side. This time I did it on the other side from a combination of one arm chin ups, front lever work and iron cross work. So I'm wondering what I work on now? It's almost healed but I don't plan on working extremely hard soon so should I do planche stuff and handstand stuff? I'm just trying to figure out what to do in a workout without causing more pain and damage right now.

I would suggest doing whatever exercise that doesn't cause discomfort or pain. Maybe work the lower body more since your back is hurting, idk, see how you feel when you do certain exercises.

for some reason this tearing thing has put my shoulders back in place so they don't creak or crack when I do arm swings or handstand pushups, sort of weird.

very weird you say that because my shoulders crack a lot when i do certain types of push ups...

It's been exactly one week since I injured my lat and I'm almost back to normal. I tried a couple of pull ups, still painful. Chin ups are not as painful but I can still feel out the place I hurt. I tried a tuck front lever and the spot flared up with pain, although nothing snapped or felt like someone was thrusting a dagger into my back. I guess I need a couple more days. Does anyone have any lat stretch ideas?