Hi, I am new to this site but I had started my fitness regiment around 8 months back. Couple of years back, I had ripped my ACL and my physical activity had reduced quite a bit. In Oct 2008, I decided to do what I can without stressing my ACL. I did high intensity biking (spinning) for my cardio and did weight training - spacing out arms and shoulders, abs and lower body across the week. I lost close to 26-28 pounds and did put on some muscle too. The last I measured, I had brought down my body fat from over 20% to 10%. However, around 3-4 weeks back, I must have lifted weights wrong because my upper back - below the shoulder has been paining quite a bit. I am sure it's not just a regular strain but I have paused lifting weights. I intend to give my back/shoulders a rest for a couple of weeks, and then check with a doctor if there's no improvement.

So much for my history - my question is a bit too broad - I would still like do some working out even if it doesn't involve lifting weights and stressing my back. I still bike (stationary bike and road biking sometimes) for my cardio and do around 30-40 minutes a day. I try and swim every other day too but my technique isn't perfect and am not sure if a faulty technique helps in actually burning calories. Are there any exercises I can do to 'lightly' work out my chest and arms without stressing my back/shoulder? Rest assured, any suggestions will be taken carefully and I'll start off lightly. My primary research and tutors have been youtube and websites like scoobysworkshop.com. In such a circumstance, I think I require more specific
advices.

Looking forward to expert advices/suggestions.

P.S: I am a male, 5'11", Asian (Indian) by descent (if it helps), 30 years old and currently 160 lbs.

Thanks,
-Menon

Welcome. I don't know if I am qualified to give you any advice in light of your injury.