Time Stamps

00:00 Start 

01:19 Let’s Break it down 

05:01 AC Joint Injuries 

08:36 Test Whether You Have an AC Joint Injury

09:54 Early Stage Rehab for AC Joint Injury 

11:00 The Right Program for You 

12:09 End 

 

AC joint injuries can feel difficult to rehab! But with the right programming and early intervention you can return to overhead work with confidence. Follow along as Craig walks you through what the AC joint is, how to test if you have an AC joint injury, and some early interventions to get you back in the game!

HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light that is long enough to hold in both hands. You will use an alternative grip meaning one palm up and one palm down. For example, if you’re focusing on the right shoulder, have the left palm down and right palm up. Using your left arm, drive your right arm straight forward moving into an overhead position as far as you feel comfortable with. Slowly lower down and repeat, as you perform more reps you may increase your range of motion.

 

FEEL: In this example, you should feel your left arm doing most of the work and your right arm going for a ride. You should feel your right arm moving directly in front of you into an overhead position as if you were raising your hand. You may feel a stretch under your shoulder and around the shoulder blade.

 

COMPENSATION: Do not lean side-to-side or backwards with your upper body. Do not shrug your shoulder. Try to not let your elbow bend if possible.

HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light that is long enough to hold in both hands. You will use an alternative grip meaning one palm up and one palm down. For example, if you’re focusing on the right shoulder, have the left palm down and right palm up. Using your left arm, drive your right arm out to the side and overhead into shoulder abduction as far as you feel comfortable with. Slowly lower down and repeat, as you perform more reps you may increase your range of motion.

 

FEEL: In this example, you should feel your left arm doing most of the work and your right arm going for a ride. You should feel your right arm moving into an overhead position similar to a jumping jack motion. You may feel a stretch around your right shoulder and shoulder blade.

 

COMPENSATION: Do not lean side-to-side or backwards with your upper body. Do not shrug your shoulder. Try to not let your elbow bend if possible.

HOW: The goal of this exercise is to use your opposite arm as much as possible to facilitate improving the desired motion. Hold onto a stick or something light that is long enough to hold in both hands. You will have both palms facing up while holding the stick. Using your left arm, drive your right hand out to the side by rotating your shoulder as far as you feel comfortable with. Slowly return to the starting position and repeat, as you perform more reps you may increase your range of motion.

 

FEEL: In this example, you should feel your left arm doing most of the work and your right arm going for a ride. You should feel your right arm rotating out to the side. You may feel a stretch in the front of your shoulder and even into the biceps region.

 

COMPENSATION: Do not turn your upper body. Do not bend your wrist. Do not let your elbow move, try to strictly perform shoulder rotation. If it is uncomfortable, you can place a rolled up towel or pillow between your elbow and your body and this may help.

HOW: Begin with the non-affected arm on an elevated surface. While hinging over at your hips dangle the affected arm. You will move your arm in circles in this position. If this is irritating your shoulder you can stand upright, the less you hinge over the less stress on your shoulder.

 

FEEL: You will feel the muscles in your shoulder working without you contracting them. Should feel like a gentle stretch.

 

COMPENSATION: Don’t actively move your shoulder, make sure to let the motion of your body move your arm.

 

HOW:  Begin in a seated position with your hands by your side. While maintaining arm position, slowly make big backward followed by forward circles with your shoulders and shoulder blades.

 

FEEL:  This should feel like a nice shoulder and shoulder blade movement. Think about making smooth, big circles in both directions. You should feel your shoulder blade muscles controlling the movement.

 

COMPENSATION:  Keep the rest of your body including your head and neck still as you perform this exercise.

HOW: Begin in a standing position. Lift one arm up and out to the front as high as you possibly can overhead and back down for the prescribed amount of reps. 

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Don’t shrug your shoulder and use your upper trap muscles, keep them relaxed as you raise your arm up.

HOW: Begin in a standing position. Lift one arm up to the front at a 45 degree angle as high as you possibly can overhead and back down for the prescribed amount of reps. 

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Don’t shrug your shoulder and use your upper trap muscles, keep them relaxed as you raise your arm up.

HOW: Begin in a standing position. Lift one arm up and out from the side as high as you possibly can overhead and back down for the prescribed amount of reps. 

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Don’t shrug your shoulder and use your upper trap muscles, keep them relaxed as you raise your arm up.