Separated AC how can I rehab at home?

[yeahbuddy289]

Hey guys. Two years ago I had a bad motocross crash and separated my AC joint in my shoulder. I had an MRI done and it was stretched but not to the point it need surgery. I did physical for about 2 or 3 months and it did get better. After PT I wouldnt go more than half way down when I benched. Last winter I started to bench normally and was stronger than ever and my shoulder was fine. Well two weeks ago I was benching and it started hurting and hasnt stopped since. I cant lift and cant do much of anything with it. So what are some excercises I can do to strengthen my shoulder that wont hurt it? I have free weights and a weight stack with high and low pullys.

[lovbyts]

Start back with what you learned in PT. Do the same exercises. Youtube has a lot of good excises on it also.

[yeahbuddy289]

lovbyts do you think doing these exercises will get me back on track or do you think it might be worth it to talk to the doc about surgery seeing hows I have been through PT and it is flaring up again.

[lovbyts]

It's never a bad idea to talk to the doc and get some MRI done. I'm doing that now also. MRI scheduled for next week. PT has done little for me this time. Last time it took a couple of years to get back to 90% if that. I'm quite sure that I have labrum tears due the the length of time it has hurt, 3+ months and all the rehab i have tried.

One more thing I am looking into is ATR. Active release technology. Cant hurt.

[yeahbuddy289]

I just want to lift man its killing me taking this time off. Not to mention I am an auto tech so its affecting my ability to work and my work is affecting my shoulders ability to heal. Its a crappy cycle.. lol

[lovbyts]

I hear you. It doesn't matter what profession you are in really. I'm in Networking and the less movement seems to make it worse. I also do a lot of auto mechanic stuff, working on cars, ATV and other toys. Ive noticed the more movement the better it feels. When i keep the arm moving it feels better. When I'm stationary like sleeping or sitting at the desk using the key board it hurts more.

All pain sucks. I think my back pain transferred to my shoulder.

[yeahbuddy289]

I havent benched in a couple weeks and its starting to get better. I have heard dumbells are better/ safer for people with shoulder injurys is this true?

[lovbyts]

I havent benched in a couple weeks and its starting to get better. I have heard dumbells are better/ safer for people with shoulder injurys is this true?

??? mine still hurts doing dumbbell. It helps if yo dont come down all the way to your chest. Give it time if it's getting better, dont strain it more and when you do lift use ice even if it doesnt hurt.