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Ross, I reposted a bunch of stuff here:

http://www.bodybuilding.net/training...post-9092.html

Some of it may prove usefull but not all of it is really rehab but is more preventative in nature. I have other docs as well but I have to look for them

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Thanks E

take care man....that blows.

Take care of yourself and get better soon.

Squats 3X8 265

Warm up& ROM/strength testing for shoulder with & without 2.5lb plate
Rotator cuff - internal rotation - 3X8 5lb plate
Rotator cuff - external rotation - 2X8 2.5lb plate
Serratus pressups
Dip Shrugs

I did internal/external rotations lying on my side on a flat bench. It didn't hurt, but it was very taxing on the muscles. An hour later, I still feel good about it. I might put some ice on the shoulder just because I'm sure there is some additional inflammation. I could barely do the external rotation with a 2.5lb plate. Neither set was consecutive reps. I had to take a few seconds after every 2-3 reps. I might just use a collar or something that weighs about a lb next time...or no weight. They don't have any small resistance bands at this new gym.

I'll try some pushup variations tonight. No need to do everything at once. Depending on how everything feels tomorrow, I might repeat today's shoulder work.

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I know this seems counterintuitive, Ross, but I would take out the "rc" exercises for now...the isolation ones anway and focus on the scapular stabilizers for a bit before putting them in.

That sounds good Eric. I feel like I'm walking on thin ice when I do them. I wouldn't mind giving it more time to heal before I messed with it. I'm not sure if that's your reasoning, but that's reason enough for me.

I'll try to dig up some stuff to explain the reasoning behind it. Just basically know that it is "standard" nowadays to first make sure scapular mobility is addressed....

And I think it's a good idea to pay attention to any kind of apprehension you might have.

Here is a link to a very informative scapula doc, it's too big for me to attach:

http://www.nata.org/jat/readers/arch...030000364p.pdf

Interesting read