For scapular press ups, dip shrugs, and the scapular contraction thing I was doing on the machine, I ended up doing sets of 20+. I think that if for example I had wrapped a heavy resistance band around my back from hand to hand for scapular press ups that I would have increased my strength & durability in that area. I guess I'm having a hard time swallowing the improbable fact that there was nothing I could do to prevent the injury. More rest would have helped. I want to be more proactive with injury prevention if I can this go around.

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