AC Joint Rehab Exercises: A Comprehensive Guide to Recovery

Introduction

The acromioclavicular (AC) joint plays a crucial role in shoulder movement and stability. Whether you’re recovering from an injury or managing chronic discomfort, AC joint rehab exercises are essential for restoring strength, mobility, and function. In this guide, we’ll explore the best exercises to aid your recovery, ensuring a smooth return to daily activities and sports.

Understanding AC Joint Injuries

The AC joint is where the clavicle (collarbone) meets the acromion (part of the scapula). Injuries often result from falls, direct impact, or overuse, leading to conditions such as:

• AC joint sprains (separated shoulder)
• Arthritis or degeneration
• Overuse injuries from repetitive motion

Symptoms of AC Joint Issues

• Pain and tenderness at the top of the shoulder
• Swelling or bruising
• Limited range of motion
• Pain when lifting the arm or carrying weight

The Importance of AC Joint Rehab Exercises

Rehabilitation exercises help in:

• Reducing pain and inflammation
• Restoring mobility and flexibility
• Strengthening surrounding muscles
• Preventing future injuries

Best AC Joint Rehab Exercises

Phase 1: Early Recovery (Pain Management & Mobility)

1. Pendulum Swings

Goal: Improve blood flow and reduce stiffness.

• Stand with your uninjured arm supported on a table.
• Let your injured arm hang and gently swing in small circles.
• Perform 10–15 reps in each direction.

2. Shoulder Blade Squeezes

Goal: Improve scapular stability.

• Sit or stand with your back straight.
• Squeeze your shoulder blades together without shrugging.
• Hold for 5 seconds and repeat 10 times.

3. Assisted Shoulder Flexion

Goal: Maintain range of motion.

• Use your uninjured arm or a stick to assist in raising your injured arm.
• Lift only to a comfortable height.
• Perform 10–15 repetitions.

Phase 2: Strengthening and Stability

4. Resistance Band External Rotations

Goal: Strengthen the rotator cuff and stabilize the joint.

• Attach a resistance band to a stable object.
• Hold the band with your injured-side hand, keeping your elbow bent at 90 degrees.
• Rotate your arm outward while keeping your elbow tucked in.
• Perform 2–3 sets of 10–12 reps.

5. Front Shoulder Raises (Light Dumbbells)

Goal: Improve shoulder endurance.

• Hold a light dumbbell (1–5 lbs) in your injured-side hand.
• Slowly raise it to shoulder height, then lower it.
• Perform 2–3 sets of 8–12 reps.

6. Scapular Wall Slides

Goal: Enhance shoulder mobility and strength.

• Stand with your back against a wall.
• Slowly slide your arms up and down in a controlled motion.
• Repeat 10–12 times.

Phase 3: Advanced Strengthening & Return to Activity

7. Push-Up Plus

Goal: Strengthen the serratus anterior for better shoulder function.

• Perform a modified push-up, adding an extra push at the top to protract the shoulder blades.
• Complete 2–3 sets of 10 reps.

8. Overhead Press (Controlled Motion)

Goal: Build strength and improve functional movement.

• Use light weights or resistance bands.
• Slowly press overhead and lower with control.
• Perform 2–3 sets of 8–12 reps.

9. Farmer’s Carry

Goal: Improve grip strength and AC joint stability.

• Hold a moderate-weight dumbbell in each hand.
• Walk for 30–60 seconds with good posture.
• Repeat 2–3 times.

Additional Tips for AC Joint Recovery

1. Modify Activities

• Avoid overhead lifting in early recovery.
• Use supportive taping if needed.

2. Apply Ice and Heat

• Ice for 15–20 minutes post-exercise to reduce inflammation.
• Heat therapy can help relax tight muscles.

3. Maintain Proper Posture

• Poor posture increases AC joint stress.
• Keep shoulders back and avoid excessive slouching.

Conclusion

Recovering from an AC joint injury requires a structured approach. By incorporating progressive rehab exercises, maintaining good posture, and following proper recovery techniques, you can regain strength and mobility. If pain persists, consult a healthcare professional for further evaluation.

Take Action: Start incorporating these exercises today and listen to your body for optimal recovery!