How often should I do these movements/exercises?
I suggest do these exercises for 5-10 minutes twice a day. It may take 1-2 weeks before you notice progress with coordination, endurance or range of motion. Rotating the exercises or taking a break every 1-2 weeks can help the muscles and tissues can have time to heal, and for you to evaluate changes in function, mobility and pain. Make sure that each set is a challenge. If you are breaking form this means the muscles/tissue/coordination has fatigued. If you are successfully targeting the weaker/tighter tissues it should be a challenge. Suggest to write down positive progress every 2 to 4 weeks to maintain motivation and record success.
Do I push through the pain?
In my clinical experience I have not found that patients pushing through the pain have experienced improvement. Rather they often will have setbacks or remained discouraged about their exercises. I encourage people to work on areas that feel tight and challenging, and maintain good form to avoid pain. If you are experiencing pain, consider going back to a more basic/foundational movement, investigate which muscles may not be active in sharing the load, reduced the range of movement or give yourself some extra time for recovery. Suggest to train so you can train another day. The biggest setback for progress is worsening pain or injury.
Can I still do my other usual activities?
If your usual activities cause more pain, I would look to adjust your approach. For instance you can work at a reduced intensity or duration. You can also incorporate foundational movements before your activity to prime more optimal patterns and activate weaker tissues so that you are activity will actually help rather than hinder you.