AC Joint Rehab - Strength and Stability Exercises | Tim Keeley | Physio REHAB
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- Опубліковано 16 чер 2024
- #acjoint #shoulderinjury #scapula
If you have been diagnosed with an acromio-clavicular (AC) joint injury like weightlifter's shoulder, inflammation from 'wear and tear' or mild arthritis / arthrosis or simply had an impact trauma to the AC joint, then check out these awesome rehab exercises to start the recovery. The first phase is about gaining stability around the AC joint, as well as activation and low level strengthening of all the supporting muscles of the scapula to stop the effect of pain on muscle inhibition and weakness setting in. Gentle load that is not too shearing through the joint helps with stability, muscle support and ligament strengthening .
1️⃣ 1 Arm Scapula Press (angle)
2️⃣ 1 Arm Supine KB Press
3️⃣ Banded Scapula Retraction + Depression (angle)
4️⃣ Extension (2 therabands)
Note: if you have had a AC joint separation (Gr 2 or 3) then this may NOT be the right exercise regime for you and you should consult your Physiotherapist if it's appropriate or not.
For the taping of the AC joint have a look at this video: • Taping for AC Joint Pa...
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Great set of exercises. Thanks for sharing
👍
Thanks for this, much appreciated
Thankyou for making this video.
No problem!
Really awesome explanations about how to do the exercises + their purpose.
😄
I'm a therapist and have this injury now. I've found once I can lift my arm overhead doing overhead press with a supinated grip into shoulder flexion plane - no abduction/scaption at all - helps to improve thoracic posture and scapular positioning/stability the best and is the best indicator I'm ready to return to my prior level/sport.
this is good, different from what other videos do
Thank you sir, this has been a help.
Glad it helped
This physios the best great explainations too communicates it in normal language not trying to sound clever just giving you the info your the man cheers!
😄
Wow just wow. I injured my ac joint in a bike accident when I was 15 I am now 36 I’ve had years of physio (nothing really helped), steroid injections (the pain did go away but I believe it just masked it more than anything because once that wore off I was in pain again) so I’ve had trouble with my joint again recently booked myself to the doctor’s waiting for physio again in a few weeks & I couldn’t wait so just by chance I stumbled across this video & I literally just tried the arm scrap press as that’s the only one I can do for now & it’s the best it’s felt in a very long time, I know that this will be a gradual thing maybe once a day but if I can feel it this good already I know I’m finally going to heal my joint & be able to do things normally again. Thank you so much for sharing your knowledge in repairing the ac joint 🙏
Incredible! I bet these can help people with bad posture too!
I've had bi-lateral shoulder replacements and every shoulder exercise video you put out I'm adding it to my regime, 👌👌 great stuff man
Hope you are going well 👍
Thanks brother from India,I m 43 years old doing running for wt loss daily about 5 to 7 km,Now from 3months i have rombatic back pain and Ac joint pain extremely High level
I reduced my running speed and distance and. Doing various streching to reduce pain.
I hope this video will be help me. Thanks very much
Hi there. I had distal clavicle excision for acj Oa in February last year and need to work on stabilisation strengthening so thank you for the vid
Really well done video. Thank you
👍
Thanks so much for this video. I sprained my AC ligament 6 weeks ago while training for powerlifting. This will help greatly.
@Predator Catchers PA A lot better. But the recovery process was very difficult, more so mentally than physically.
@Predator Catchers PA Is it an acute injury, or a long term thing?
@Predator Catchers PA You might just have a terrible sleeping position. There are tips from Bob and Brad physical therapists about how to sleep better
@Predator Catchers PA I did not wear a sling nor did I have a bump. You should go see an orthopedic doctor.
@Predator Catchers PA They are normal, for severe ac joint injuries.
I began wrestling and grappling several years back and I have injured both AC joints. This video was insightful. Thank you.
lol me too. got caught with a nasty shoulder crunch sweep just yesterday again.
@@Ema-nuel how long did it take to heal to 100%? and how bad was the injury?
I had a level 3 separation and had it surgically repaired via tight rope. Several years later it was totally healed
Just got an AC joint injury very recently from wrestling and now im here looking for rehab vids 💀
Hi Tim,
Great video! I’m not sure how your body is positioned on the last exercise with the two bands. Is your body perpendicular to the band attachment or is it turned toward the attachment?
Thanks for the video. Dropped motorcycle on my shoulder. I’m a golfer and have to say you sound just like Rick Shields. 😂
I've been following your videos for some time - it helped quite a lot after my SSP repair about 6 month ago. Thanks so much. It's by far the best guidance I had during this time.
Similar to you I was diagnosed a frozen shoulder which, after quite some interventions (stretching the posterior capsule via the humurus head), got a lot better.
By now, the ROM is quite ok and the shoulde feels stable - no issues with biking, easy climbing etc. - no pain.
I still got issues reaching cross body to the oposite shoulder(blade) and the affected shoulder still sits lower than my good one (~3-4cm).
This movement gets better doing you "wall pushup" shown in your post-op week 17-20 video. Unfortunately the effect doesn't stay for long.
After seeing quite some physios which did not really have an idea - would you think the AC joint might be something to have a closer look at?
Already thought about a holliday down under - but still just not he best time to travel and quite a distance from Austria ;)
You can always do a Telehealth session and we can discuss assess and write you a online rehab program for it
Tim, always a great job. I am a PT and often consult/ compare with your valuable experience. I am curious if you ever had to deal with a shoulder where the proximal humerus was radically removed along with the rotator cuff. My patient is left with a reversed TSR , Deltoid, Pectoral mm, Biceps partially and mid part of Triceps attached to a prosthesis. She is 8 weeks post-op and just came out of the sling. Any thoughts on this? Dr still wants only PROM in flex, and and some ER. I would appreciate some thoughts. Thanks!
So a reverse total shoulder repalcement? Takes longer for the brain to start using the deltoid as a rotator cuff. Movement comes back but not 100% in many cases. Still do the same exercises as repair surgery as the movements help the body relearn
@@physiorehab thank you for the response. Pt is doing quite well. You are so right about the relearning by the deltoid! I always appreciate your sharing you vast experience so graciously!
Just found this page. Thanks a lot mate. If I can ask a question, I had a nasty mid clavical fracture while playing rugby. Will these exercises help me? From my own assessment I think I have restrictions in my ac joint, probably damage from the hit i recieved. If I’m correct that’s where calvical meets the acromion? If so, it aggravates at the end range of flexion example being when I’m doing a overhead press at the top end of the lift? Would these be useful for me? Thanks again
Most likely. Probably even better to work though the shoulder injury rehab program at physiorehab.com
Thank you for this video. Can I do with the One Arm Scap Press with a light dumbbell instead of kettlebell?
Yep
Will these help or aggravate AC arthritis?
Thanks Tim. May I ask you one question, what should the scapula do when we flex our shoulders 90 degree. Should we protract our shoulder blade or keep it normal or should it move naturally according to glenohumeral rythm
Let it move naturally
can i make this ? i did a.c. joint resection surgery before 6 year and feel pain when i play upper chest bar
It’s been 3 weeks since my ac separation I have a nice lump on my shoulder but I’m getting a good range of motion can do exercises well at 3-5 pushups now almost pain free my only concern is my trap muscle on the damaged side looks almost non existent now which used to look pretty big my other one is massive in comparison to it now hoping that changes over time but seem the bone is dominating the muscle now lol
Tim, These exercises feel great..How many sets, reps, sessions should we do these exercises each day?
Looks like you replied to another person... 10 reps 2 or 3 times. Is those once a day or more? Thx
Go for once a day
Great video, I've had a bunch of upper trap tightness and can't bench at all so i suspect it's the AC, when i squat I've been using the SSB and the weight on my traps has been aggravating the corner of the shoulder, is this commong with AC issues?
When I seperated mine there really wasn't any warning it just happened during an overhead shoulder press and a couple hours later my arm went completely numb. My suggestion if you're feeling really bad pain just take a week or 2 off from lifting. Maybe do some cardio instead to let your shoulder heal. NEVER workout through the pain that was my mistake and I tore my AC joint.
Lets say there isn't yet an ac joint sprain, but a "tight" serratus anterior. Would this be a good progression to begin to strengthen it and lengthen it out? I'm guessing the inferior part of SA is eccentrically oriented and superior is concentric hence the tight feeling and rounded shoulders. Love your videos thank you sir.
IE protraction for inferior SA concentric activity retraction for superior concentric activity.
Sure
Hey mate thanks for the video.
I was referred to a specialist who said I needed Resection arthroplasty surgery. I’m not keen on that unless I have no other option. I’d rather rehab it. Should I be trying exercises like yours? Cortisone as well maybe?
I mostly healed it with rehab until 6 months ago and tweaked it on the bench press. It’s much worse now.
Perhaps head to physiorehab.com and check out my rehab programs
Wow all this time I though I had a scapula winging but it was my ac joint 😢I have f up shoulders
Would you agree that allowing some scar tissue to form around the ac-joint (GradeII sprain) will help with creating stability to allow overhead movements again?
Yes scar tissue will happen naturally.
Strengthening the joint and muscles are imperative
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
For an AC joint problem? When you can PT do you mean Physio exercises? I suggest you follow a complete program at physiorehab.com
Im curious, where did you get the long flat resistance band that's hanging from the squat rack? It's not on the website
Thin green one? Not sure to be honest
I suffered a grade 5 ac separation and had reconstruction surgery in August. Surgeon used a tether/tightrope with allograft. Since the day of surgery, I suffer a winged scapula and the clavicle/acromion rub together and click constantly. My neck muscles seem to be doing all the work of lifting my arm. Can you recommend any other exercises to help relax my scapula and get other muscles working to give my neck a break? thank you!
Yep head to physiorehab.com and look at the shoulder injury and surgery rehab program.
What are the standard reps and sets for this? Can I do this more than once a week? Thanks for sharing these exercises!
Depends, but start with 304 sets for each exercise around 10-12 reps range
I have a grade 3 ac joint separation. It’s been 9 weeks. Pretty much pain free, solid range of motion. What type of exercises can the folks recommend? Thanks
I would now follow the full shoulder rehab program here: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
Hi, John.
I also had AC ligament tear, how is your progression in regard of Weight bearing. I got it 5months back and had 3 PRP sessions but still there is residual pain not at rest though but only at extremes of range & with Little bit of weight
@@TheSany20 how is it now? Mind telling me ur routine if u managed to fix it?
Past Year I have been Rehabing and strengthening from the Grade 2 right ac and it's been good and getting better and playing badminton pain free.suddenly past week I have been having pain on the same spot of the old tier.Can you say what this is all about ?
Not without an assessment sorry!
Do you have a video about helping ac after separation
Not as yet but once it is settled then these exercises might be a good start
هل هي لارجاع المفصل ام ماذا؟؟؟؟
I had an extended air fall while skateboarding 1.5years ago now and I’m in constant pain. Been going to fysio and doing all kinds of exercises to make it better, I’m 25y old and I don’t want to have pain for the rest of my life… mri and exray said my shoulder is fine, but it does not feel fine.
Also ever since the accident I have felt like my shoulder “drooped” some compared to before. Now I have gotten pain in my rhomboid muscles too, I feel like my shoulder is compensating and it’s just made things worse… should I stop lifting over shoulder height? And just do these exercises instead until it’s pain free?
If you can get to a good physio then following a set shoulder strengthening program is your best bet. Have a look at the program at physiorehab.com
3 months ago I had surgery due to an acromioclavicular rupture grade 5. They used a FiberTape Cerclage System to correct the separation and I have now recovered good part of my range of motion but not the strength.
Can I still follow this program?
Yes but always be guided by your surgeon or physio
hey !! i started feeling this pain around a month ago. i stopped chest and shoulder training entirely for a couple weeks and felt instant relief. it doesn’t hurt when bench pressing nor does it reduce my range of motion although it does feel sore if that makes sense.
I have the same problem like no pain during benching but afterwards the next day my shoulder which was injured feels much more sore than the other side
@@donovanla852 did you end up getting this fixed ?
@@donovanla852 yea exactly!! or any type of flying movement or external rotation exercises irritate it!
I have Grade 2 AC joint dislocation, without surgery doctor told me to wear clavicle supporter, 2 weeks gone no pain in moving hand little, but i can’t take my hand up, i was doing going gym for 1 year,
How much time it will take to bench press 60kg again??
And any chance to dislocate again on gym?
I will start this exercise after 3 weeks. 😊
I would follow my shoulder injury rehab program at physiorehab.com 👍
I sprained my AC joint (I think grade 1 but they never told me) 5 weeks ago in a college football scrimmage, I’m trying to train for summer but I’m unsure what workouts are safe for my AC joint. Anyone have any advice?
Have a look at the rehab program at physiorehab.com
I had the pain now for 5 months. One person thaugth it was the longhead of the bicep.
I thaugth its the shoulderblade and the shoulder who is the issue.
Now today one person said its the acjoint.
he said i.should avoid do.overpress or do.dips. most of the workout goes.well. but do normal benchpress i cant do just if i go half way.
What is ur own recommendations.
What should i avoid can i train everything in my workout.
Depends - sounds like you havent got a definitive diagnosis yet
Yes that's the problem i did.my mri yesterday and will.get a result soon. But i.read it can be the ribs who.can cause problems also.
Thanks sir
how many reps
Try around 8-10 reps and and 2-3 sets of each to start with
33yr old male here. Just got diagnosed after getting my x-ray results a few days ago with Moderate Acromioclavicular Arthritis. I was a big gym rat throughout my 20s so who knows what the hell I did that caused this or if it was actually genetic... I spent a couple days pouting about it, but now I'm ready to get my shit together and enter a new chapter of my life. I just have to square up and fight this thing head on every day.
Bro same here how did u recover urself plz tell me I'm showing my doctor and telling that when I do dumble shoulder press then I feel that something pulling my muscle and he tells it will go away but it is not going I have type 2 ac joint arthritis and I left gym for 5 months now but still it is not recovering im depressed bro plz tell me what should I do
Our rehab program for shoulder injuries is here should you need a quality and thorough rehab program : physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
💪💯🙌👌👍
My Sternoclavicular Joint on one side is in pain and tight unlike the other side 🤷
I am having ac joint sprain and I am suffering since 3 months I got sprain while doing bench press. How much days it will take to be ok and do regular exercise ?
If you’re still having problems it sounds like you need to do some rehab to help strengthen
I had it three years back .Tried rehab and intra articular steroids.It still hurts if I do bench press or chest flyes.Floor press with medium weight works better .
I can’t even load it worth both arms stabilising my weight. I’ve been scheduled for AC joint stabilisation surgery. Had this problem for 2 years and nothing has helped.
Hope you go ok. If you need a rehab program head here: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
i am taking 40 mg Atovarstatin and makes my AC Joint Pain Even Worse , also trapezious muscle pain !!!
when i stop taking - Pain OK
Will any of there exercises help with mild degenerative ac joint?
Sure will
Would this Work with a 2/2.5 grad ac joint seperation?
Go carefully and perhaps start against the wall or floor
What do you do if it hurts too bad for to put weight on it?
Try the wall instead or the other open chain presses like in the recent serratus video
This makes my AC joint grind a lot. Am I doing something wrong?
Not if it doesn’t hurt
It’s been 3 months and still hurts. Killed I was benching one day and felt it go. I still when I throw a towel over me to dry it kills. Still hurts. How can I get it better. Have tried everything.
Have you had it professionally assessed yet?
@@physiorehab I have to same issue, 3 months in and still painful. I have been assessed but told it was rotator cuff. Since had a large lump pop up on top of my shoulder, told by doctor is my AC joint. Not sure what to do next, worried lump won't go 😓
@@vickyflint9328 Perhaps have a look at my shoulder injury rehab program physiorehab.com
HOW LONG DOES AC JOIN SPRAIN TAKE TO BE HEALED
I’m on day 20 of low grade (diagnosed as grade 1, could maybe be grade 2?) AC joint sprain from high impact trauma. I’ve been doing physical therapy consistently for a week and it’s definitely feeling better but not fully healed. Kinda get the sense they take a few weeks to fully heal. Where are you at with your sprain?
Depends on the grade of sprain. Could be 6 weeks could be 24
It's three years already ...still have issues
At almost 4 months, full range of motion, can’t workout chest or shoulders without pain yet
Im in month 3 Still feel some pain 😣 A client of mine told me it took him a year to get back to 100%
Will this help with mild degenerative ac joint?
Sure!