AC joint injury??

[aya]

Hello...and Happy New Year to everyone.

I haven't been to the gym for the past 2 and a HALF months /forum/images/graemlins/frown.gif. As I had what they call an AC joint injury (acromioclavicular joint injury)(muscles are intact not rotator cuff injury as initially was miss dignosed by my physiotherapist)(X-rays showed normal alignement of the bones). Today I had my second shot of the steroid injection to help with the second flare up. I've been adviced by my doctor that I can go back to the gym and can do upper but not allowed to do any type of press ups /forum/images/graemlins/confused.gif(e.g. bench press, millitary press etc) i.e. to exclude any move that may load my left shoulder. I Would like to hear any suggetions regarding different ways or exercises to excercise chest &/or shoulder if any?? Thanks /forum/images/graemlins/smile.gif

[NutMeg]

Well, I can see why dips and push-ups would be bad as you'd be forcing your body weight on the joint... was it an AC joint sprain? I'd say go for DB flyes for chest but don't go for chest expansion in the bottom of the motion. Keep in the top part of the rep and do pulses if you want. If the area around your AC joint is weakened because of the injury you'll want to build it up. Did the doctor recommend what you can do? Front and shoulder raises should be ok for shoulders as well as upright rows. But start with lower weights and go in a slower motion. You should be able to feel what might stress it. Don't go heavy, keep the reps higher and don't do that many sets. Build back into it. Don't let pride and what you nkow you can lift bother you when starting this. The AC joint can be real picky and if not allowed to heal properly can be a recurring injury.

[aya]

Thanks NutMeg, I'll try these. By the way it was an AC joint destabilization (as they call it).

Regars