AC Joint Pain Exercises for Shoulder Rehab
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- Опубліковано 22 кві 2018
- If you've got AC joint pain you've got to be doing these three exercises immediately to finally get your shoulder healthy.
Shoulder Impingement vs. AC Joint Dysfunction Tests: www.precisionmovement.coach/s...
Technique for Scapular Control & Stability - Shoulder Rotation Robot: • Technique for Scapular...
Scapular Pushup Progressions: • 4 Scapular Pushup Prog...
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Today we are going to go through three exercises to help you fix up your AC joint pain. The acromioclavicular joint is the top bony part of your shoulder, most people can touch it pretty easily.
This joint, unlike most joints in the body, is only held together by ligaments. The thing with ligaments is they don't heal as quickly as muscles.
A minor muscle strain it could be healed up in up to 3 days, whereas a really minor ligament sprain can take up to two weeks or even longer to fully heal. So when we sprain our ligaments we've got to be aware of that fact and we've got to progress a little bit slower.
If you're working out, playing sports, wrestling with your buddies and you've sprained your AC joint, it's really important that you let it properly heal at first. That means no movements in the extreme ranges of motion overhead, across the body and behind you.
We want to minimize end range of motion in those movements because any end range of motion in those movements can potentially stretch out the ligaments of the AC joints a little bit more prolonging your healing time.
These 3 exercises for AC joint pain are going to help you keep the shoulder moving and start to re-educate the neuromuscular system for proper aligned movement patterns that's going to set you up for a lifetime of doing things that you love, whether it's lifting in the gym, playing any kind of sports, golf etc.
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I just downloaded it and doing the movement tests , Thanks alot !🙏
Good advice
@@AbdulRahim-jh2ed glad you think so :)
Im a housepainter for 35 years now, for the last 3 months i couldn't paint seelings anymore, thought my career was over.....after doing this every day for a week i can do it again !!! About to cry while im writing this to you🤦♂️🤦♂️ REALLY want to thank you for this !! ❤️❤️❤️
This is great to hear my friend - thanks for sharing and we're pumped we've been able to help you out! - Coach E
How many days to recovery from that pain and how many day's to get natural strength for this shoulder plz tell I'm also suffering from 3 months it happens to me when I'm lifting weight bag...
@@VijayRaj-gi4pr It's hard to say how long it will take you to recover and improve. You should notice improvements after 2 - 4 weeks of consistent practice of the exercises. - Coach Joshua, Team PM
.
9k9
🔥🤙🤙
I've been in 2x weekly PT and seeing an Ortho for an AC joint injury for three months, and in less than two minutes this guy has told me more about what is going on, despite all of my questions at the doctor.... THANK YOU
I'm so glad that it helped!
Exactly why I search out more knowledgeable people . I'm older and even though I've told an Ortho I am very active and in intense sports, he told me "nah, no exercises, just rest". WTF? Once with ski knee injury and once with elbow tendonitis(whitewater kayaking) ...I got online and found what I needed to do for both injuries
Thanks Precision Movement, for these shoulder injury exercises and info :-) :-)
Yes, I play hard :-) But only these three injuries in 20 years of playing. Elbow and Knee 100% now, and I know my shoulder will be too
Your ORTHO would be out of business if he/she showed you THESE EXERCISES. They NEED you to keep coming back.
That's exactly why I would never do PT... I just don't have much faith in doctors. I got an MRI my shoulder and they're like "Oh everything looks great"... Paid a ton of money for them to tell me nothing. I assume PT would be the same.
The three exercises:
[6:22] Robot - 5reps 5s holds up and down
[8:24] Behind the back external rotation - 3-5 reps 10s holds
[10:16] Scapular Push Up - 5 reps 5-10s holds at the top
Thanks!
@@PrecisionMovementCoachwhat’s the muscles worked on second exercise!?
Thanks
This is literally the go to guy on UA-cam for musculoskeletal injuries. Trusted and effective. Well done 👍
Thanks!
Finally! An AC Joint video where the patient isn't just sitting there getting a massage.
Which, is nice, but isn't necessarily that helpful. ;-)
@@PrecisionMovementCoach is it possible that, pain takes like 8 months??
I think i did tear something with weighted pullups...
I have problems, with pullups now..3x i do with almost no pain then something starts too pop inside my shoulder haha
Like there is no power in my left shoulder
Ussually i did 10 reps with ease, because i am military, now the 5 reps are problem..
marko DOBNIK bump
Going to give this a try...is there a part two for this?
@@markoatf5121 I was 4 days out til shipping to FLW as 12b and got a grade 2 now I ship in February how is your shoulder holding up I don't want to be in the same situation
Had to pause the video after first exercise to say this gave instant relief man thank you so much gonna continue to watch and subscribe
Austin Massey I know! This guy fixed my neck pain
Just wanted to pop back on here and say a huge THANK YOU! I've been doing these 3x/wk for 2 weeks now along with your doorway pec stretch and my shoulder pain is gone! It's amazing!
Awesome...thanks for the update!!!
I am a coach myself but never have someone explain AC joint better... recently I got this issue and was researching more on this subject... And your robot stretch is a show stopper.... I experienced immediate relief... Thank you so so much .... Love from India 🙏😀
That's great! Thanks for sharing :)
Excellent video, Eric... my shoulder is greatly improved thanks to these exercises. Can't thank you enough!
took a big hit at rugby practice to the shoulder so much needed video, hope it helps alot. thank you
Keep us posted on your progress!
Heck yes! Thank you for this! I have a 20 year old shoulder separation that has of course given me problems in my adult life as a hairdresser. This video is exactly what I have been looking for. Small range of motion with big results! Thank you!
Hairdressing could definitely be problematic with a shoulder separation! Glad to have helped Kendra.
Oh my. This is good.
I saw your video diagnosing the difference between AC joint dysfunction vs. impingement and came here from that. In particular the exercise with the stretch bands is exactly what I have been looking for to start re-balancing my shoulders after too many push-ups and dips in recent years. I already feel better.
Awesome work, a clear explanation of everything without any distractions.
Happy to help!
Thank you for the robot! I crashed my motorbike a week ago and I am in need of some gentle mobilisation exercises. You seem to know the pain we are all in! Cheers for the effort.
Glad that it helped :)
Finally exercises that relieve my shoulder/arm pain! Thank You!
Tryna get this bumped up in the search algorithm; these exercises FINALLY helped me rehab a chronic overuse injury in my ACJ and I still use them in my climbing warm up, tyvm!!
Nice!
Thanks for that.
We are so happy that they helped.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you! This exercises immediately targeted the pain! keep up the great work!
Great :)
Started doing all these exercises and noticed improvements immediately!
Awesome!
Thank you. Been looking for a video like this for 6 years. Keep up the good work.
I'm glad that you finally found it.
You helped me 200% with my shoulder AC pain , thank you, I sprained it doing dumbbell exercises.
Great to hear!
What's the update and which grade was yours ? Can we connect in insta what's your @?
Thanks so much for this video and the one of testing AC Joint dysfunction vs Impingement. I semi-recently fell and "caught" myself with my elbow and since have had minor shoulder pain that's lasted weeks. Based on most of the reading I had done, I was under the impression I was impinged. Based on how I feel after taking the test, leaning towards the AC joint being the problem, and doing a single session of these exercises I feel like this is the right track. Obviously I'll be continuing. I've liked and subbed. Keep up the good work dude, many many thanks for these valuable videos.
I'm glad that my material is helping you out!
Best video about AC I found, thank you! Instant sub, seems like a great channel that really teaches how to do these exercises correctly :)
Glad to hear that! Thank you for your support :)
Thanks Eric. Your instruction is very clear, concise and easy to follow.
You're welcome...thanks for following along!
the AC joint exercise with the band behind your back is godly!! thank you
You're welcome!!
I had a rounded left shoulder where the head was skirting a bit forward due to my weird sleeping position. I did these 3 exercises for 10 days n i am seeing a massive improvement especially the robot movement exercise , worked like charm. Thank you so much
How did you sleep?
Nice work!
Thanks Eric super helpful as you described I over did muscle ups and dips last weekend and caused ac joint/ligament damage, these exercises are fantastic. Appreciated!
It's the price we pay to play :-)
If you do Crossfit you are begging for joint pains.
Thankyou so, so much!!
I had instant relief after almost 5 months of shoulder pain after trying these exercises! 👏
Awesome❗️
So glad I found your videos today. These exercises gave me some relief already!!!
Fantastic!
Love your channel. It helped me alot with lifting and some injuries just in a week.
Can you please make a video about or recommend something for "my left shoulder pulls itself forward when i try to do any workout while sitting or standing, like bicep curls,overhead dumbbell press etc.." My physical therapist couldn't help neither any chiropractor so far and there isn't any video on it on UA-cam either. Thanks i highly appreciate.
It sounds like these videos can help:
www.youtube.com/@PrecisionMovementCoach/search?query=serratus
- Coach Joshua, Team PM
thanks eric
You're welcome!
Straight to the point no bs talk like so many other videos. BIG thumbs up
I really appreciate that!
Oddly, I got my AC joint pain from doing sprints one day and then doing pretty serious fascia stretching exercises (both of which I overdid). I never fell or anything like that. Thank you for this video!
Same for me I overstretched my shoulder
Thank You!
:)
Eric thank you so much for your generosity and doing this. It is excellent.
What I like about you video is.... it is clear you are smart and truly know what your talking about but you don't flaunt or show that of... you just explain what needs to be explained and get to the heart of what needs to be done.
Thank you for your knowledge, humility and generosity.
I appreciate that!
Excellent video to rehabilitate shoulder injury.
Glad that you think so :)
You are just awesome man!...
Wow, thanks!
A couple weeks ago finally saw a Physio for AC joint pain. This week was four weeks off BJJ. Your videos are exactly right in terms of where the pain is (the forward-rolled shoulder thing and across the chest, ouch-for me also just pushing my arm down to get something in my pocket would trigger it). I've started the three exercises, plus the three types of pushups from the other video, and especially with the band behind the back and the closer I get to the tenth second I can feel the ligaments burning. It's a good burn. Do you have any other strengthening exercises using bands? Thanks a lot for your help.
the 2nd exercise gave me relief. Thanks Eric. Life saver
Happy to help!
Thanks so much for sharing your knowledge! Been experiencing A pain recently and both of your videos really helped me to identify it and exercise this area gently but effectively.
You are so welcome!
i separate my shoulder everytime i play basketball, when im shooting or trying to jump high for a rebound . this is really helpful and i understood everything. Thank you, also if there's anything i should do plz tell me.
Thanks for writing to us and sharing your story. We realy appreciate that.
Check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program and let us know how it goes :)
Ac joint sprain is a really annoying one thank you sir
How are you now?
- Coach Joshua, Team PM
Nice video, safe and straight to the point. Thanks.
You're welcome!
Fantastic, I will try this. Thanks a lot
thanks so much. After doing these the first time it felt instant relief. I'm not sure of long term relief yet, but i felt immediate relief of all pain.
That's great to read!
How are you now?
- Coach Joshua, Team PM
You are giftet. Thank you for helping me.
Is it ok to do the first exercise lying down on your back?
You are so welcome!
thanks man! i injured my shoulder 5 years ago and let it heal without seeing a doctor. after 5 years of pain, all signs ate pointing towards some kind of AC injury. This is one of the videos where I can actually feel the blood flow and relief in my arm. Thanks so much!!
is yours healed now, which exercise helped the most?
@@JFearH_Ehhy the thing that helps me most has been leaning into a doorframe with one arm up towards the top and also upper body workouts. i rarely ever have peoblems anymore. excercising and stretching really works!!
i love coach e and Dr B . Best thing ive seen on you tube. Quite knowledgeable and detailed in their explanation
Wow, thank you!
Wow! That robot exercise is the only one ive tried so far and my god the pain is like 70% gone!
Keep it up!
Thank you so much! Sprained my AC-joint 4 months ago and the pain is there all the time.. Looking forward to trying out this routine.
How often do you recommend doing it?
You got this! Try it daily.
Thank you for these free but very helpful videos. You deserve the best. God bless you.
So nice of you :)
Thanks Precision Movement for the tips of the kind of exercise for ac joint dysfunction! Very helpful!
Happy to help!
HEY ERIC , dude your hip mobility training i bought years back fix years of sharp pain in my leg which affected my situps for my pt test , i was basically getting stabbed in the leg every time my acetabulum reached a certain degree in my hip . I forgot to write you until now . of course because of my shoulder impingement im going back to your videos haha thanks!!! you da man
Sorry for the late reply. How are things now?
- Coach Joshua, Team PM
My goodness! I have had AC joint issue for a while now(over a year now). I did the robot and external rotation for a bit and the pain is gone!
How is it now? Does it work as a long term fix?
I thought I had swimmers shoulders the whole time. I’m not a good swimmer and started open water swimming prepping for Ironman competition. I started feeling shoulder pain and can even reach my son sitting behind me.I have had shoulder pain for months ; I just did your exercises and felt so much better. I hope I can start swimming and doing upper body workouts again. Thank you!!
Awesome! Great work :)
Thank you for the rehab tutorial. The band exercise gave me relief.
Nice!
I have this pain for many days ago it’s hurting my back and my whole hands that i can’t write and my neck🙁
I'm sorry to read that. Did you try out the material in the video?
I can't seem to do that first exercise(robot) at all, both my scapulae immediately come off the rib cage and rotate forward and down.... I've been dealing with scapular dyskinesis on my right side for almost a year, have a bump at my ac joint which looks like the acromion is tilted up a bit, but the doctor says there's no torn ligament at all, but I feel like I had a mild separation that they missed... I've been suffering for months and months with pain in my rotator cuff muscles and extremely poor range of motion and can't do anything in the gym because of it.... did physical therapy for 6 months and haven't gotten better, and continue to do exercises to work on my serratus, rotator cuff, and stabilizer back muscles..... I'm scheduled to get an EMG with a neurologist... So upsetting and depressing that I can't do anything in the gym... I'm 40 and skinny fat and can't lift,...I ignored my fitness for most of my adult life and now that I want to do something about it, I can't
I think that you could really benefit from this course: www.precisionmovement.coach/shoulder-flexibility-solution
I had similar pain and symptoms you have. I fell down the steps and had this pain for six months. Finally went to a chiropractor and was told my collar bone was out of place. He adjusted it and my pain immediately went from a 6 to a 2. Now that everything is in place I can slowly train it and begin to heal. Hope this helps.
I can relate to you. I have been addicted to drugs for many years and finally weightlifting got me off of drugs and helped stay clean, actually it's the only thing that im interested in and is driving through my life without falling down to that shitty path again, but now that i have been year clean and been lifting about 10 months I have fucked up shoulder, can't do anything in the gym except legs i have been able to train... well for a while at least because now i'm starting to have hip impingement as well. Now im panicing that i have to stop lifting all together, the only thing that have helped me get my life back on track is being ripped away from me. Depressing and frustrating as fuck... Well no use to dwell on self pity, but to take this as a challenge and rehab my shoulder. I'm not giving up. I'm going to get back to lifting no matter what it takes.
Try graston technique it worked for my shoulder problems I had shoulder impingement for over a year
Thank you so much for this video. I hurt my shoulder playing basketball and you've provided some very helpful and likely cost saving information. Kudos to you and this type of raw content
Thanks for following along :)
Thank you!! I am already feeling 50% better!!
Awesome!
Been out of the gym for 5 weeks now with a “sprained AC” so doc man says - going to jump into these this week and see how it goes.
Super bummed when you’re hitting hour fitness peak and hit a wall like this and can’t continue due to injury. This is my third shoulder injury and first shoulder injury due to weight lifting, sadly.
I want to be able to get back to where I was as fast as possible so I can grow and get stronger from there. - thanks for the tips coach 🦾
I hear ya my friend - nothing blunts your progress like an injury! But you learn a lot and overcoming this will make you stronger in the end.
Literally same for me. Third shoulder injury, first subscapularis tendinitis, second shoulder impingement and now AC joint.
And all the while this whole Corona lockdown is happening...but when I overcome this I will feel better than ever!
Never again will I not properly warm up and neglect my rotator cuff.
Thanks for the awesome, detailed video Eric! Quick question for you... I injured my AC joint 3.5 weeks ago. Been doing simple stretches for about 2.5 weeks. I did these exercises yesterday and the muscle is aggravated. It's not painful as if I re-injured it, it's more of an aching feeling like after a workout. Should I continue doing these exercises or should I give some time between them to let the muscle acclimate? Thank you!
Definitely let pain guide your efforts. How about you take a day in between sessions? Have you checked out this article? www.precisionmovement.coach/sprained-ac-joint/
I injured mine about 4 weeks ago. Pretty mild, just strained the ligament, but push-ups are still out of the question for me. How did your recovery go? Are you fully healed now? Can you lift weights?
@@alexhooker447 I can, but it's a little difficult. I didn't take great care of it during Christmas and New year's unfortunately, so it's still not fully healed. I did some lifting yesterday of things around the house, maybe 30-40 pounds head level, but it got aggravated. I probably over killed it because I haven't built up the muscle, just stretches. Up until yesterday, I've been going through phases of having to relax it for a few days after doing some good stretches. I'm not going hard, but I hope I'm doing it right. It's definitely better than it was two to three weeks ago.
@@Majicalpepper I'm glad to hear it's improving. I need mine to heal up quickly, because I have plans to join the military come June. Is your injury grade 1, and how did you injure it?
@@alexhooker447 not sure what grade actually, the doc didn't say. He didn't seem very concerned so it's probably grade one. I was able to lift 10-15 pounds with pain before I knew what was wrong. I injured it wrestling with an in-law. How about you?
Dont normally comment. But after many different exercises, this one finally relieved my shoulder pain for the past 2 weeks. Thanks for sharing. You know your stuff.
That is awesome. I'm so glad that you found this video and tried it out. Keep up the great work.
wow thats amazing my shoulder feels so much better with just these simple exercises! ive got this saved looks like ill be doing these everyday
I'm glad that you found relief!
Thank you so much for the video, I wasn’t following the first piece of advice and my ac joint feels like it’s got a metal spear stabbed through it
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I'm great. My shoulders have never felt better.
bustin out the robot at a party, you know how it goes. lmfao
#goals
Genius. My pain is so much better now and getting better. Thank you
Nice!
After several years of doing "investigative" tests by several different docs to try and figure out what's going on with my shoulder, this guy explained more in two short videos than any of those docs could have ever explained. From shots, to die injected x-rays, mri's of several different areas, nerve testing (not fun at all) to rehab. A few minutes watching stretches here makes my shoulder feel so much better.
So happy that you found us!
Thank you for the video! This was easy to follow and really helpful
Glad it was helpful!
This helped so much
Great!
Brilliant coaching for first step recovery after separating my shoulder. Felt like I was in great hands. Thanks for your work.
You're very welcome!
Thank you so munch I’ve been struggling with it for 7 weeks
You are welcome! Did the exercises help? - Team PM
OMG thank you so much for this clarity and helpful exercises. I’ve had to pay $100 to physical therapists to never understand what was wrong with my shoulder. They just generalized it’s a shoulder impingement. I’ve always explained I felt it in my front shoulder bone too. You honestly gave me to much relief to finally understand what is going on with my shoulder. Thank you so much for you amazing content! 😻
You are welcome and thanks for following along!
thanks Eric !
THANK YOU SO MUCH. THIS VIDEO WAS EXTREMELY HELPFUL.
You're very welcome!
Thank you. I noticed results immediately.
Well done!
These exercises have been amazing for me to help reprogram after a full-body traumatic auto injury. Seems as if the scapula and the AC joint were the last stubborn holdouts to a full recovery.
Thank you so very much for making your work accessible via youtube. I see others have made positive comments who are not identified sports enthusiasts. I too fit in that position as a dancer. I'm definitely strong and athletic but not in the sports direction.
So glad that it helped and thanks for following along :)
First real helpful video, the exercises definitely help, thank you.
Great to hear
THIS WAS TREMENDOUSLY HELPFUL FOR ME THANK U :)
Glad it helped!
I sprained mine in the exact same way from muscle-ups. Once I unlocked them I got obsessed and did them way too often at the expense of other movements. I had a suspicion that that's what was going on, but you confirmed it. Thank you!
You are welcome and good luck with your recovery.
Wowwww for over a month now I've been in pain and didn't know what happened thought it's due to old age. But after watching your exercise test video I believe I've been suffering from AC Join Dysfunction!!😭 Thank you so much!! I'm on my first night with your exercise and can't wait to wake up in the morning with no more shoulder pain.👍💕😊
Thanks for following along and keep us posted on your progress :)
Best advice yet. Thanks 🙏🏽
You are welcome!
Great video, thanks!
You are welcome :)
This was a massive help!!!
Thank you sooo much!!!
You're welcome!
Great video about Ac Ligament recovery, Thanks a Lot
You are welcome!
Thanks brother. Just did a shit ton of weighted muscle ups and dips. Thanks for the tips brother always happy to keep my joints healthy
Happy to help :)
Thank you very much. I realized I have this AC joint pain few days ago. I am doing these 3 exercises now.
Awesome!
The only video that gave me relief 👍👍
That's great to read!
Excellent video and advice!
Glad it was helpful!
Your videos are very helpful…thank you so much 😊
You are welcome and thanks!
Thanks for this!!
You are welcome!
this helped me!
thx a lot.
You're welcome!
This was a game changer to rehab my account joint issue. Thank you🙏
Happy to help!
Luckily I don’t have this problem, but listening impressed by your knowledge, experience and skills to explain everything so clearly and easy to comprehend, thank you very much ! This is the best PT channel on UA-cam, keep up good work and I will keep watching your videos and give you
So nice of you to say...thanks so much! - Coach Joshua, Team PM
Eric, Thank You for putting this out there. I think I may have finally found the issue with my shoulder.
Nice!
Fell on my shoulder with my and my opponents whole body weight 5 months ago during a bjj practice. Went to physio therapy for 3 months, electrotherapy almost 2 months and none of it helped. I couldn't even do a pushup. After 2 weeks of doing these movements my shoulder feels 100% ready. But dont want to push it too hard too soon. Thank you!
Glad it helped!
The robot immediately gave relief to clicking and pain in the pocket just below the ac joint - not sure what the heck was popping but this loosens and seems to reset everything - thanks
That's awesome to read. You are welcome.
Thank you for this video. I had been "treated" by PTs who saw me in person and treated me for impingement. Their recommended exercises actually inflamed my shoulder and I just thought I would have to live with the pain or get surgery. Your robot exercise provided almost immediate relief and just a few days into your recommended treatment steps I only have minor pain.
Awesome! Thanks for letting us know about your progress :) - Team PM
Excellent video. Thank you for the tips.
You are welcome!
Great video, rehabbing a AC separation and can already tell it is just what I need! Keep up the awesome work
Thanks and good luck with the recovery.
Update?
@@shrrade I’ve applied this and other protocols and my should is back to 95% if what it was. I’m sure I will regain the rest of the strength in time!
@@rudafitness9870 which other protocols?
Eric really helped me solve my AC joint pain with this video, extremely appreciated. Make sure to follow this guy if you have AC joint problems!
Thanks and great work!