AC Joint Rehab Exercises PDF: A Comprehensive Guide to Recovery

Introduction

The acromioclavicular (AC) joint plays a crucial role in shoulder movement, and injuries to this joint can cause significant discomfort and limited mobility. Whether you’re recovering from an AC joint sprain, separation, or surgery, a structured rehab program is essential for restoring strength and function. This guide will cover the best AC joint rehab exercises, providing a roadmap for a safe and effective recovery. If you’re looking for a downloadable AC joint rehab exercises PDF, we’ve got you covered.

Understanding AC Joint Injuries

What is the AC Joint?

The AC joint connects the clavicle (collarbone) to the scapula (shoulder blade) and is essential for arm movement. It is particularly vulnerable to injuries from falls, sports activities, or direct impact.

Common AC Joint Injuries

• AC Joint Sprain: A mild injury where ligaments are stretched.
• AC Joint Separation: A more severe injury where ligaments tear, causing the collarbone to separate from the shoulder blade.
• Post-Surgical Recovery: After AC joint surgery, rehab is crucial to regain mobility and strength.

AC Joint Rehab Exercises

Rehabilitation for an AC joint injury should be progressive, starting with gentle movements and gradually incorporating strengthening exercises. Below is a step-by-step guide.

Phase 1: Early Recovery (0-2 Weeks)

Goals: Reduce pain, swelling, and maintain mobility.

1. Pendulum Swings

• Lean forward and let your arm hang freely.
• Gently swing your arm in small circular motions.
• Perform 10 reps in each direction.

2. Isometric Shoulder Exercises

• Stand with your arm at your side.
• Press your palm against a wall without moving your shoulder.
• Hold for 5-10 seconds, repeat 5 times.

Phase 2: Mobility & Stability (2-6 Weeks)

Goals: Restore range of motion and activate stabilizing muscles.

3. Wall Walks

• Stand facing a wall and use your fingers to “walk” your hand upward.
• Raise your arm as high as comfortable.
• Slowly lower it back down and repeat 10 times.

4. External Rotation with Resistance Band

• Attach a resistance band to a door handle.
• Keep your elbow bent at 90 degrees and rotate your forearm outward.
• Perform 3 sets of 12 reps.

Phase 3: Strengthening (6-12 Weeks)

Goals: Rebuild strength and prevent reinjury.

5. Shoulder Shrugs

• Stand upright and lift your shoulders toward your ears.
• Hold for 2 seconds, then relax.
• Complete 3 sets of 15 reps.

6. Front and Lateral Raises

• Hold light dumbbells and lift your arms forward to shoulder height.
• Lower slowly and repeat 10 reps.
• Repeat the same movement lifting arms to the side.

7. Scapular Retractions

• Sit or stand upright.
• Squeeze your shoulder blades together without raising your shoulders.
• Hold for 5 seconds, repeat 10 times.

Phase 4: Advanced Strength & Return to Activity (12+ Weeks)

Goals: Regain full shoulder function and safely return to sports or daily activities.

8. Push-Ups (Modified or Standard)

• Start with wall push-ups, then progress to knee or standard push-ups.
• Perform 3 sets of 10-12 reps.

9. Overhead Press

• Use light weights and press them overhead.
• Control the movement and avoid excessive strain.
• Perform 3 sets of 8-10 reps.

10. Plank Holds

• Maintain a straight plank position for 30-60 seconds.
• Strengthens core and shoulder stability.

Tips for Safe and Effective AC Joint Rehab

• Listen to Your Body: Stop any exercise that causes sharp pain.
• Gradually Increase Intensity: Don’t rush into heavy lifting.
• Apply Ice and Heat: Use ice for swelling and heat for stiffness.
• Work with a Physical Therapist: Professional guidance ensures safe recovery.

Download Your Free AC Joint Rehab Exercises PDF

For an easy-to-follow rehab plan, download our AC Joint Rehab Exercises PDF. This guide provides step-by-step instructions and illustrations to support your recovery journey.

Download Here

Conclusion

Recovering from an AC joint injury requires patience, consistency, and the right exercises. By following this structured AC joint rehab program, you can regain mobility, strength, and return to daily activities pain-free. Download the PDF today to stay on track with your recovery plan!