AC Joint Rehab: Effective Exercises and Tips

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Introduction AC Joint Rehab

If you’re experiencing pain around the AC joint (Acromioclavicular joint), it may be due to overuse, arthritis, or an injury. Tailored to your condition, AC joint rehab can be a powerful tool in healing and strengthening your shoulder. This guide will walk you through effective exercises, stretches, and essential tips to support a healthy AC joint.

Note: Always consult a physiotherapist or healthcare professional, especially if you’ve had a severe injury. The right starting point depends on the injury’s severity, and surgery may be required in rare cases. However, most cases can be improved through dedicated rehabilitation.

Section 1: Understanding AC Joint Rehab

AC joint pain is often linked to injuries, repetitive stress, or arthritis. Rehab exercises aim to improve mobility, relieve discomfort, and strengthen muscles around the joint. However, some exercises can be counterproductive if introduced too early. Start gradually and monitor your body’s response to each movement.

Section 2: Key Exercises for AC Joint Rehab

Exercise 1: Scapular Retractions

Strengthening your scapula is essential for AC joint stability.

Stand or sit with a resistance band or cable behind you.
Pull your arms back, squeezing your shoulder blades together.
If at a severe stage, perform without weights, then gradually add weight as you improve.
Focus on engaging the shoulder blades rather than just pulling on the band or cable.

Alternative: If bands or cables are unavailable, lie on your front and use dumbbells to perform the exercise.

Exercise 2: Doorway Pec Stretch

Tight pecs are common with AC joint issues, especially post-injury or after being in a sling.

Stand in a doorway with your forearm against the frame, elbow bent at 90 degrees.
Step through the doorway slightly to feel a stretch in your pec minor.
Hold for 20–30 seconds, gradually working on increasing the stretch comfortably.

Exercise 3: Scapular Row

Adding a rowing movement strengthens scapular control.

Use a resistance band or cable at chest height.
Pull your shoulder blades back, keeping your torso upright.
Avoid allowing the shoulder to roll forward, and keep the humerus aligned.

Note: Avoid excessive elbow movement, which may irritate the AC joint.

Exercise 4: External Rotation for Rotator Cuff Strength

Rotator cuff stability is crucial for AC joint health.

Stand with your arm by your side and use a resistance band.
Rotate your arm outward, keeping your elbow close to your body.
Cables work best, but bands or even dumbbells are good alternatives.

Exercise 5: Lateral Pull-Down

This exercise strengthens shoulder stability with lateral resistance.

Stand with the resistance coming from your side, pulling downward.
Adjust the starting height to prevent strain on the AC joint.
Focus on controlled movement, keeping your shoulder stable.

Section 3: Exercises to Avoid in Early Stages

Certain exercises can aggravate the AC joint, especially in the initial rehab phase. Avoid:

Pushing Exercises: Push-ups, bench presses, and other pressing movements may strain the joint.
Horizontal Adduction Movements: Bringing the hand behind the back can provoke discomfort.

Introduce these movements only after a significant improvement, and start within a limited range of motion to avoid irritation.

Section 4: Tips for Safe and Effective AC Joint Rehab

Start Light: Begin with minimal resistance, gradually increasing as you strengthen.
Focus on Form: Poor form can hinder progress and worsen symptoms.
Listen to Your Body: Discomfort is expected, but stop if you feel sharp pain.
Stay Consistent: Regular, gradual exercises bring the best results for long-term joint health.

Final Thoughts

A structured rehabilitation program can help you recover and strengthen your AC joint. Begin with light weights, emphasize form, and listen to your body throughout the process. With dedication and the right plan, you’re well on your way to a strong, healthy shoulder!

For personalized support or advanced rehab guidance, contact our Nottingham clinic at 0115 901 7867 or explore our digital guide to AC joint management.