Seperated Shoulder- what exercises?

[TheDefeater]

I separated my shoulder about a year and a half a go. I did it bench pressing and continued to bench press for the couple months after, at the time I power lifted and didn't want to lose my bench strength so I was trying to just stick to lighter weight and let it heal but it wasn't healing. I still lifted on it while just avoiding bench press for quite a while but re injured it every couple of months as I attempted to try and bench press again. About 6 months ago I decided to just quit trying to bench indefinitely so as not to re injure it but re injured it again about a month ago when I tried to incorporate skull crushers into my workout. Once it gets re injured it starts to hurt doing all sorts of activities, even sleeping on that side of my body.

So what can I do to work my shoulders and triceps that shouldn't aggravate this problem any more, I'm getting desperate

[braindx]

What grade separation was it?

It may be a good idea to do physical therapy.

Most of the exercises that you will be recommended will be focusing on RC stability (internal, external rotations, probably empty can).. probably ITYs, rows and some other stuff.

Probably not compounds for now as that would aggravate it.

[TheDefeater]

I didnt go to the doctor till about a year after I initially injured it and the doc never said what grade separation. I had separated my other shoulder about a year earlier and just used the docs advise from that injury which was a grade 1 or 2 I believe, and this shoulder seems no worse. When it finally hadn't recovered in a year thats when I went to the doc, I took 6 weeks off and did some physical therapy afterwords where they said I had winged scapulas due to a weak Serratus Anterior muscle which was leaving me prone to shoulder injury. Ive been trying to work that ever since but its a difficult little muscle to work

[braindx]

Scapular pushups for serratus anterior.

Go search for the diesel crew shoulder rehab video on youtube and do those exercises. It's one of the best