Hey guy well after months of chronic pain in my shoulder, I went to a specialist because I thought it was my cuff, but after a painful athrogram I was diagnosed with two slight tears in my labrum. Now I've been lifting religiously for over 7 years, and the doc said I would need surgery which would put me out of commission for upwards of 8 months, or I could modify my routines so it doesnt hurt. So in short I cant bench, not can i military press, and limited range on overhead press type exercises. My fear is loosing what I have gotten so far, so here what I'm asking:
Does anyone have any exercises for mainly shoulders, and chest that do not aggravate the shoulder (traditional or original) ? Does anyone know of any out of the box methods for strengthening the rotator cuff, beside internal and external rotations etc?
Thanks for you help guys, and I'm sorry for the essay