separated my shoulder (AC-Joint) in '09, a month ago i tweaked it boxing… Kept lifting on, the pain subsided as it got warmed up/stretched out, i.e. after the first set or two it was a dull pain rather than sharp… NOW, 3 weeks later, any kind of vert/horiz pushing (incline bench, shoulder press, flat bench, flyes) causes some serious pain…
The only one that’s even tolerable is flat bench, and my arm wobbles as if it is waiting for a jolt of pain. Pain seems to be focus/centralized about the upper medial delt, so i assume it is the AC injury coming back to haunt me.
today was back day, and it became fairly uncomfortable during pull-ups as well…
Anyone have experience/history with shoulder injuries, and have a routine i could follow (upper body)? I suppose i’ll focus on back/arms/legs however if i were to simply remove the pushing exercises, i don’t believe there will be enough volume…
i usually do a modified WSBB4SB: