matty g

Hiya Guys

I believe i have injured one of my AC ligaments I have had about 5 months off due to a rotator cuff injury in my right shoulder and some family things going on. however on my return first week bench felt strong did 2 1/4 plates a side well chuffed second week 2 3/4 mind over matter however whilst doing my 5-6 rep i felt my pec pull across my collarbone on my left hand side not too worried as it was only when it was under stress.
anyhow the next morning no pain from that but the top of my shoulder just in front of my trap where the collar bone has a little bump was very tender couldnt work out if it was shoulder or trap or pec after a couple of days and some research it looks like its may be a type 1 AC joint/ ligament strain. I have full movement without pain however if i press my hands together like i was clapping the pain returns if i sleep on my left side im stiff in the morning. if i pull my shoulder with my right hand like im itching my rear delt i get pain.

Whilst doing some research i have decided never to do flat benching ever again as its knackering my shoulders.I believe my form is good, just think my mind said i can lift the weight and my body said it was a little to early after the lay off. I have been traing for over 15 yrs and am fairly strict with my movements

my question though is how do i rehabilitate my ac ligament its been rested now for over a month and doesnt feel any better. I dont get any pain doing my normal day to day stuff its only when there is some torque force on my pec. I cant do any upper body excersises (apart from preacher curls) as i cant hold a barbel even for bi`s

any help cheers guys
matt