ac tear problems

[craveman85]

i tore my ac last year in a motorcycle/deer accident and was wondering what i can do to strengthen it. i dont have access to a gym but have a weight set and my home made bench and some dumbells that were recently given to me. when i try to bench more than 150 my shoulder pops out of the socket and i hit myself with the weights. any suggestions?

[Boersy]

Well first let it heal full then you need to start working on form, it is very important, i tore mine and they did not tell me till a little while after, i hurt it and neglected it for 3 years and in the last 2 years i have been doing physio,and accupuncture to relax and strengthen muscles around it, it affects alot of movements and muscles..... do alot stabilizer work example push ups/fly's on olympic style rings and on exercise balls also dont let ur shoulder slip forward if this isnt any help just look it up on youtube there are some on there