10WPO exercise advice

On my last check up I was cleared for excercise but was told no heavy lifting. Went to boot camp this morning and worried I’ve done too much on my arms. When and what did everyone else do excercise wise at this stage?

I do a lot of weight training and could do my lower body fine at 6-8 weeks but not heavy but for upper body I was very careful and wasn’t back to normal training till about 3 month. I did have mine under the muscle so I think that takes longer to heal. As long as you don’t get a pain when your doing it you will be fine x

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