AC Joint Pain Exercises for Shoulder Rehab

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If you've got AC joint pain you've got to be doing these three exercises immediately to finally get your shoulder healthy.

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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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Our brand new app - ROM Coach is LIVE! Download it via one of these links:

PrecisionMovementCoach
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Im a housepainter for 35 years now, for the last 3 months i couldn't paint seelings anymore, thought my career was 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 !! ❤️❤️❤️

sticks
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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

motto
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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

lisastump
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This is literally the go to guy on YouTube for musculoskeletal injuries. Trusted and effective. Well done 👍

niallgibney
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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 🙏😀

coach_kawal
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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

austinmassey
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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!

texbex
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took a big hit at rugby practice to the shoulder so much needed video, hope it helps alot. thank you

TerronBeckham
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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!

kendrapiper
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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.

galacticbroadcastingcompan
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Finally! An AC Joint video where the patient isn't just sitting there getting a massage.

guyradcliffe
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For any doubters…I’ve been going to PT for a few years for shoulder pain. No exaggeration, but I felt immediate relief with the robot exercise the first time I tried it. Surprisingly, happily, the pain has substantially subsided as has my need for pain medication. I wish I knew about this years ago…would have saved a lot of time and money!!! Please try at least once..it really works. Thank you so much for this video. To be pain free is an amazing gift!!!

kenbaird
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Started doing all these exercises and noticed improvements immediately!

jsorenson
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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!!

SpookySmurph
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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

neerajraut
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You helped me 200% with my shoulder AC pain, thank you, I sprained it doing dumbbell exercises.

ntelly
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Excellent video, Eric... my shoulder is greatly improved thanks to these exercises. Can't thank you enough!

kman
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the AC joint exercise with the band behind your back is godly!! thank you

aboynamedteej
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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.

Mercutio