Table of Contents:
AC Joint Separation Rehab Exercises
Video taken from the channel: Andrew Tully
Strengthening Exercises for Medial Collateral Ligament MCL knee Injury rehabilitation
Video taken from the channel: www.sportsinjuryclinic.net
Exercises for Sacroiliac Joint Pain | SI Joint
Video taken from the channel: Physiotutors
Ben Smith | AC Joint Rehab Workout
Video taken from the channel: Ben Smith Fitness
AC Joint Pain Exercises for Shoulder Rehab
Video taken from the channel: Precision Movement by Eric Wong
Rotator Cuff Exercises Shoulder Injury Rehab Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Scapular Muscle Rehabilitation PHASE 3 | Shoulder Blade Strengthening Exercises
Video taken from the channel: Matthew Boes M.D.
Joint Stability Exercises for Injury Rehab Joint Stability for Lower Body Injuries. The first step for achieving joint stability after a lower-body injury is to Neuromuscular Training and Proprioception. Neuromuscular training and proprioception are key to joint stability. Skills Training.
After.AC joint sprain mobility exercises Pendulum exercises. Pendulum exercises can begin as soon as the ligament has healed and pain allows. Gently swing the Front shoulder stretch. Place one forearm on a fixed point such as a doorframe or corner of a wall and gently turn away External rotation.
Additionally, strengthening exercises such as squats or lunges can help strengthen the gluteus and thigh muscles, which play important roles in supporting the pelvis and SI joint. Other strengthening exercises may be recommended or prescribed by a doctor, physical therapist, or other health professional.The exercises that I recommend for SI joint stability are the same that you would find in the programs that I recommend for the correction of excessive anterior pelvic tilt. Once the correction of the S3 subluxation is made, the following muscles must be strengthened.Strengthening the sternoclavicular joint starts with range-of-motion stretches and your program should consist of shoulder stability exercises.
Participating in a program to.Knee rehab exercises aim to increase muscle strength, flexibility and control. This helps reduce knee pain, stiffness, weakness, instability and swelling caused by injuries, long-term knee problems and surgery. Here you will find a general programme of advanced-level knee rehab exercises working on strength, flexibility and balance.
They target.Horizontal Abduction In Prone. The horizontal abduction exercise works the scapular stabilizers as well as two of the rotator cuff muscles. This exercise strengthens the teres minor and the infraspinatus muscles along with the posterior deltoid and the scapular stabilizers and challenges the muscles of the upper extremity due to the shoulder having to provide stability.How to do it: – Begin lying on your back, with your knees bent to 90 degrees, with a ball positioned in between your knees, and feet positioned flat on the floor. – Have a natural arch to your low back and pull your bellybutton in towards your spine. – Squeeze the.
According to the AAOS, stretching your shoulder can help dispel muscle soreness, restore your range of motion and prevent further injury. Strengthening the muscles that support your shoulder helps stabilize the joint and relieves pain. You shouldn’t feel any pain beyond mild discomfort while you do the exercises.
The focus of most knee rehabilitation is on these muscles. When injuries occur, often these muscles become weaker and less supportive of the knee. 1 Exercises for the muscles that surround the knee include quadriceps strengthening exercises, hamstring strengthening exercises, and calf strengthening exercises.Figure 5–2 Acromioclavicular (AC) joint stability is maintained by the AC ligament, coracoacromial ligament, and the two coracoclavicular ligaments. (From Agur AMR.
Grant’s Atlas of Anatomy. 9 th ed. Baltimore, MD: Williams & Wilkins; 1991: 392, Figure 6.46. Reprinted by permission.) Classification of Acromioclavicular Joint Injuries.
As discussed, each of the ligaments associated with the.Crossing one leg over the other while sitting, and sitting with one leg tucked underneath your body while you are sitting. Both of these habits have one thing in common. You are stretching the ligaments that protect the sacroiliac joint. If you do this once it will have no effect.
The sternoclavicular joint is a diarthrodial joint composed of the large medial end of the clavicle, the sternum, and the first rib. The joint surfaces are relatively flat and extremely incongruous, with little inherent bony stability. A fibrocartilaginous disk provides further cushioning and stability for this joint, which is surrounded by a strong series of ligaments.Acromioclavicular joint (AC) separations are one of the most common injuries seen in orthopedic and sports medicine practices, accounting for 9% of all injuries to the shoulder girdle.1–3 Various operative and nonoperative treatment schemes have been described for the management of AC joint injuries.4–33 Although considerThis hip rehabilitation exercise program focuses on strengthening the muscles that support your hip to help keep your hip joint stable.
Keeping these muscles strong can relieve pain and prevent further injury.
List of related literature:
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| from Manual of Medical-Surgical Nursing Care E-Book: Nursing Interventions and Collaborative Management |
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| from Anatomy and Physiology for the Manual Therapies |
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| from Chapman’s Comprehensive Orthopaedic Surgery: Five Volume Set |
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| from Rothman-Simeone The Spine: Expert Consult |
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| from The Sports Medicine Physician |
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| from Trauma Nursing E-Book: From Resuscitation Through Rehabilitation |
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| from Adapted Physical Education and Sport, 6E |
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| from Biomedical Engineering Fundamentals |
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| from Athletic Training and Sports Medicine |
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| from The Athlete’s Shoulder E-Book |
316 comments
Great video! Now, did you have surgery or just went to a chiropractor?
I had a full thickness supraspinatus tear in my (left) RC and have tried everything SHORT of surgery. My range of motion is (perhaps) 40% of normal. Cannot get to my back pocket, raise my arm (as one would in a classroom setting) or get my arm completely horizontal with the floor in a standing position…I’m in a constant state of light to medium pain (3-5 on a 1-10 scale) but often when I move the joint in a certain way…the pain can immediately go to an 8 or 9…I’m considering Prolotherapy or PRP…thoughts?
I have been suffering from shoulder muscle tear from last 4 years, any suggestions
What’s the next step past resistance band work? I had a grade 3 and now running on it with a brace but still feels weak… Great vid by the way
I have a torn ligament in my left shoulder, since March. I am afraid of the exercises but will have a try.
Love your work. Some good ideas.
Just to nitpick… 😉 I’m no expert but:
There’s no tests for nociception technically. (even nerve studies aren’t conclusive). Pain provocation tests are exactly that pain.
I do appreciate the you trying to make the distinction between the two though.
Also I believe the literature around ligament laxity and pain is highly debated as well.
Thanks for these. Can you please clarify two points: 1Do exercises differ according to whether the joint is inflamed or in need of manipulation? 2In case of inflammation because of surrounding ligament tear, should a patient feel no pain or stretch when doing these exercises? Thanks for any feedback.
When could you start benching and able to do dips? I’m getting surgery on my AC joint next week.
I have been doing the exercises for an injured but not torn rotator cuff for two weeks and it seems to be getting more sore. Is this normal?
I have dislocation problems in my left shoulder. I can’t rotate in external rotation. If I try to do exercises it will dislocate every time. Can you please help me, I need my shoulder strength back, plzzz_zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz_zz help me
Would running be OK, accompanied by the exercises you presented?
Hi, Ben
i wanted to ask about the ac joint, does it go back to it’s proper place with time and rehab?
hello mam
i want to ask
i have minor durin gym shoulder injury a weak ago
n still have very low pain in my shoulder
n doctor suggest me to start ur gym workout by ignoring ur little pain
so is my doctor is right to say this
so my question is
can i start my workout by ignoring such pain or hsve to take
is exercise is imp for recovery of muscle injury
The robot excercise ur arm is in 45 degree is that the way or 90 degree
With what kind of frequency should one use these exercises? I recently started training for armwrestling, & my shoulder has had issues for years. I would be doing something as simple as wiping windows or (the real pain producer) throwing a football too hard & boom; it would become sensitive doing certain movements. I’d like to overcome it if possible & strengthen the area, but I also don’t want to go overboard on the exercises. Does a couple-few times a day seem reasonable?
Thanks for the video. I was diagnosed with a low grade MCL tear 4 months ago, and it is still quite bothersome. I definitely underestimated the injury, and I was too hard on it to begin with. I also re-aggravated it slightly before it was fully healed. Since then, it has been good some days and very bothersome other days. I don’t know what to do as my doctor said, 2 times, that it is nothing but a low grade MCL tear, which I understand should be healed by now. Any advice would be appreciated!
3 years to late, but can I still pull this off? Is it to late for strengthen my knee?
After judging all kind of issue finally i know i am facing SI joint issue.
Awesome video again guys.
I was in class last week and was told that the SIJ can’t hurt because it barely moves. Also the research to pain provocation tests would not be reliable as these studies are not controled. They might have a point with the studies, but to say that something that barely moves can’t hurt is a bit blunty in my eyes.
Thank you so much! Sprained my AC-joint 4 months ago and the pain is there all the time.. Looking forward to trying out this routine.
How often do you recommend doing it?
Thank you very much!! I tore my MCL a week ago, and would rather do my own phys therapy at home, rather than driving somewhere and paying for it. 😉
How are your incline pushing abilities then vs. now? I saw your most recent video and you seemed to have made great progress! I have approx. grade 2-3 AC separations in both shoulders from years back. I can do dips and push-ups fine, but any incline motion I have problems with. During the concentric portion of pike push-ups I’d hear a loud audible “crack” like someone broke a carrot in two. No immediate pain but it will feel unstable and the next day my ACs will be sore. I hope these exercises help!
my shoulder makes an uncomfortable popping when I do these stretches:(
I can do all the exercises no problem… Can I get better very soon if I do it everyday?
Mine must be pretty serious, it’s been almost three weeks now and I can’t even lift my arm up to 90°
I found this video after doing searches on AC joint separation, and solution was always a surgery. Now i see you can put that bone back by just doing exercises? Am i correct?
I had ran with a group of friends after very long time of inactivity. I experienced sever pain and stiffness over the medial aspect of my upper leg just below w the knee from anteromedial aspect. Then I started limbing from pain next morning. I went to local doctor gave me sedatives. One week later I went to specialized orthopedic surgeon. Made X rays for knee. He said the joint is very good but there is muscle tear that caused the pain. Also gave me pain killers and tonics. I don’t find my self improving that much after 5 days of treatment and two weeks after injury. I am really worried. I started leg raising test. The improvement is slow. Is this usual or do I have to worry?
Ben, I think I have this problem and I’m going to my doctor next week to hopefully get referred.
Could you tell me please, did the “lump” ever reduce and go down? Fully or just a little?
Did you not do any upper body lifting in the gym whilst you were recovering and if so how long for?
I appreciate the effort but my ligament tore completely after falling on my shoulder after flying through the air and my clavicle is a few cm out of place vertically.
First week was the worst, I had to keep it still completely because any movement hurt incredibly. After 2 weeks my arm was okay for ‘normal, passive’ lifestyle.
I’m 3 weeks in now and it kind of hasn’t gotten much better than a week ago (I feel). So perhaps I have to ease it into certain movement.
But for those wondering, it won’t get back into place so ye whichever retard tackled me scarred me for life.
I’m in my 70’s. My doctor diagnosed me with a rotator cuff injury and suggested this video. I’ve tried it with a 5 lb weight, and can do all the exercises except for the swinging forward one. I can only move my arm forward and up about 20 degrees before the pain hits and I have to stop. Have you any suggestions? Do you think this indicates some other type of injury? Thanks.
Hello Dr. Joe turns out that 2 of the 4 muscles of my rotator cull is fully torn. I’m in no pain, just weaker on my right than on my left, and I’m a righty. Any advise going forward?
Hi Dr. Jo. Love your videos. I had rotator cuff tear surgery in July I’m still having a tough time being able to raise up and out and behind my back I’ve been looking at a lot of your videos, I was going to pt now at 9wks and I feel the excerizes were not tough enough because really I don’t feel much better at all. Going to do your excerizes with the resistive band and the where u were on the bed hanging with your arm up and out. I’m so ready to feel better and get back to work.
Hello.I recently sprained my Medial ligaments and few days ago i removed cast from my leg.I tried some exercise at home and its ok butt my ligaments still hurt.So is it ok to do exercise for knee and ligaments if my ligament is still hurting me?Andi if its ok,can you tell me some exercise for ligaments that are the best.Thank you!
Dr. Jo…. How many sets are to be done. Pardon if I missed this info in the comments.
Hello. How long after an injury to the SI joint is this appropriate to do?
I sustained a yoga injury and I have pain in my SI joint and and my knees feel week. If I do a forward fold the pain worsens. I have been doing only hip bridges and figure 4 stretch for the lower part of my body as I am afraid to make it worse. It has been like that for over a month…
Hi there, I tried the first exercise and can’t actually touch the wall when I lift my hand up. Does this sound like an AC joint problem? I have a lot of pain down the outside of the top of my arm if I accidentally fling my arm back past this point, and if I do it badly it goes down into my hand. As far as I know I haven’t done anything to cause this, but it’s been like it since March. Cheers.
@loismichellebeard For a grade 2+ or grade 3 (full rupture) then yes that’s not uncommon. Just give it some more time and rest, don’t do anything if it causes you pain.
I had AC joint complete reconstruction what would be the best way to go about working my shoulder out
I’ve had pain in my left shoulder, almost 2 years now. It started when I was doing an exercise video with 2 10lb. weights. I was used to 5lb weights but sometimes I would use 10lbs. I lost about 15lbs in 2013, the year before my shoulder started hurting. I was using Jillian Michaels videos 5-6 days a week since I was 19! Now I’m 29, and I can’t even do one day of it without my shoulder hurting afterwards. I just found Dr.Levi’s rotator cuff strengthening video with a dumbbell and did it yesterday. That felt good, it did not hurt my shoulder. But I do not know what’s wrong with my shoulder!
Finally exercises that relieve my shoulder/arm pain! Thank You!
My shoulder cracks every time I raise it or extend it forward, the cracking seems to come from the top of my shoulder what could this be?
Whats you reason for working over 90* in abduction and flexion? Clavicula will follow the movement and roll in that angle? Would you say you strengthen and position better in that angle? ^^
I have a grade 2 injury on my dominant side. Doc told me to keep it in sling for 4 weeks but I’m wondering if I can start these exercises sooner. How soon post injury should I start to move it, and what should I start with? Thanks!
What grade separation did you have and how long after the injury did you start these exercises?
Hi, Doctor Jo: I’ve found your videos to be the most helpful on Youtube!
I am a 60-year-old female who was recently diagnosed with rotator cuff tear by lifting weights. The following is the U/S findings:
There is full-thickness tear measuring 1.5 cm of the anterior and mid fibers of the supraspinatus with approximately 1 cm retraction. There is moderate tendinopathy of supraspinatus. There is a 1 cm area of calcification at the infraspinatus in keeping with calcific tendinopathy. There is moderate subdeltoid subacromial bursitis.
I understand you have Rotator Cuff surgery yourself and would like to know what you think about the Arthroscopical surgery on Rotator Cuff. Please give me your suggestions!
Thanks so much,
lee
I got grade 1 MCL injury 20 days back. I have been wearing braces and taking maximum rest. Can i start doing these excercises now or should I wait longer as I walk with the help of a walker and get pain if move much without any support. Have negligile swelling. should I wait untill i get no pain at all before starting excercise? thanks for your inputs.
No problem front and reverse…. Can only get to about Half the way parallel on the side lift before the pain prevents further extention, right arm only. suggestions?
i have gone through many doctors but not physical therapists and the doctors says that the joint is permanent separated and i have different kinds of grades on every doctor the other says it is 2 the other is 3 and after 2 years it is just grade 1 the last doctor i visit said so uhmm is there a way for me to gain muscle mass without lifting much weight or uhmm which part should i lift? i dont have much trouble lifting with biceps and triceps though only that is the part im limited to lift and i have trouble on bench press and shoulder
I was injured about 6 ms ago during my soccer game, I went to a specialist and they said that my injury was a 3rd grade injury with a small fracture in my bone and that within time it would reduce 1 grade. I wasn’t able to go to rehab because my Insurance expired, until today I feel like I havent fully recovered. I recall the specialist saying that I could still play after my rehab. Would these exercises help me strengthen my knee?
Should pain increase after working out the ac joint/shoulder?
I have a small rotator cuff tear for the first time and I’m swimmer, how would it take to heal again?
Hey Eric! Great video!
I’m experiencing a sharp pain when I’m doing the second exercise. Should I continue doing it regardless?
Thanks in advance!
I just commented on one of your other videos about my neck and back pain.. I’m also 4 months out on rotator cuff repair surgery and officially “graduated” OT yesterday but still have a lot of work to do.
How long should you wait after your AC joint injury can you do these exercises. Mine happened last week and i still feel pain by the joint. Is this normal. And should i wear a sling.
Good Morning Dr. Jo,
You kindly responded to my comments about your video regarding walking with a cane as the crutches seem to be wrecking my shoulders. You referenced your shoulder videos. I’ll be doing these and your others religiously. BTW, I am 66 years old.
Thanks again,
Tim
I’m going to start these today. I have pain on that bump area of the shoulder now for a few months. Had an x-ray, and Dr. said it’s not separated, so I hope these movements help! I get the weirdest thing now we’re my hand gets cold a lot, ever since this injury occurred. Is that something normal that goes along with a joint pain??
Thanks Dr. Joe, I have a left shoulder pain. Should I do these exercises to strengthen only the left side or for both sides?
@FlyHighDirtJumper When the surgeon said your MCL was stiff, I guess he was talking about scar tissue or adhesions in the ligament, as they are not elastic and so don’t get ‘tight’ like a muscle does. Scar tissue etc can be reduced with friction massage and ultrasound
I have pain when doing the robot in my right shoulder, it even clicks slightly… does this indicate anything?
An how much time it would take to heal?? or should I stop exercise??? Cuz it hurts whenever i do any pushing exercise
How long after injury to start doing these? I felt a pop in my AC doing incline dumbbell chest flys 1 week ago and I did not take it easy for first 5 days now it hurts more, I’m regretting it and been resting it a s much as possible the past 3 days. Whats the sign that its time to start moving again? Thanks for the video!
Will the AC joint ligament tighten back up after a separation where it was not torn?
Thank God i found your vid, been worried about what i’m feeling with my shoulder that radiates up to the back of my ear, just doing your ‘robot exerciae’ alleviates the pain almost immediately…ty so much sir ��…God bless you.
U r a life saver. AC shoulder pain has made me stopped my weight lifting for months =(
This was it: https://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=la_B002LPYUBM_1_3?s=books&ie=UTF8&qid=1510863179&sr=1-3
Question doctor, if i have slap tear and i have full range motion, there is a way to heal it without surgey. As my doctors said its a slap tear,ultrasound found nothing
Hi Ben, Great video, Thanks. I had a Mountain bike fall 3 weeks ago and was diagnosed with 2/3 Separation 100% on X-ray L side, I have full motion after 3 days post injury in a sling and bone sticking up. Twice a day I am doing the normal Physio exercises with a band with my arm max horizontal and none above the head, I am thinking of upping the routine and going above my head, would you recommend this after 3 weeks? The only slight pain is the exercise where I pull the band up and forward from behind, all the others are virtually pain free. What was your process getting to 6 months? I am hoping to start my usual MTB races within a month from today.
hi Eric thanks for the video, it is great! i am assuming i have ac joint after watching lots of ‘how to diagnose’ videos I’ve got the pain when i press my acromion and when i just wake up i have this pain again.. hopefully my diagnose is correct?
one tiny question while figuring out my body:) is it okay to continue to do planks while still having ac joint pain? thanks in advance:).
@Angel0fAnarchy It depends on the extent of the injury. A grade 1 sprain may be ok after 1 week. Do some practice and warm-up to test it. Stop if there is any pain and don’t compete.
My ac joint is very unstable and I feel it moving around alot but It doesn’t hurt. Is this normal? Injury is about 6 months old and started out as a rotator cuff tear that I haven’t got fixed but has gotten better.
Thank you. Been looking for a video like this for 6 years. Keep up the good work.
Hi, love the videos!
What is the spelling of that disease you mentioned 40 seconds in?
Thanks a lot
On that last exercise, you can supinate your forearms at the end of the rep to make the exercise more dynamic 😉
My goodness! I have had AC joint issue for a while now(over a year now). I did the robot and external rotation for a bit and the pain is gone!
wow thats amazing my shoulder feels so much better with just these simple exercises! ive got this saved looks like ill be doing these everyday
I’m scheduled to have a open distal clavical excision on my ac joint in a couple of days.I have full range of movement just pain when I cross my arm over my body.Im wondering can I avoid this surgery?
Should I try these exercises while in pain or after taking an Aleve to reduce the pain enough to try?
Thank you for posting, I just tore my MCL and I can’t afford physio and my “Amazing Canadian Health care won’t cover it.
Hi, thanks for your vid I’m having a rotator cuff injury and my medic appointment is only next week. Are these excercises also a cure or only rehab to stabilize the muscle after surgery?
Four and half month ago I tore my AC joint doing pushups. Heard a loud snap and after that it swelled up. I was rehabing it all this time including exercised recommended in this video. I started to improve and thought I was close to getting back to normal. Six weeks was recommended healing time I found online. So I started doing planks. Shoulder became very sore and I developed bone on bone snapping with shoulder flexion and internal rotation. So I had to quit planks. Now after more months of rehab pain is pretty much gone, but that bone of bone snapping after internal rotation is still there. I try pushups once a week, adding 10 every week. Still I wonder if that snapping will ever go away. I fear I’m very vulnerable to reinjury.
I’ve had SI joint pain ever since my car accident 3 years ago:( Got a bilateral traverse sacral fracture also very very painful. I feel I have very underdeveloped muscles like glutes, hamstrings, low back, inner pelvic muscles do you think these exercises would be good for me. My current routine lacks any of these, I just do Split squats, Nordic curls, Single leg goodmornings and RDL’s, I feel these don’t do much to fix my pain but are great for strength
The robot immediately gave relief to clicking and pain in the pocket just below the ac joint not sure what the heck was popping but this loosens and seems to reset everything thanks
High pulley cable curls & face pulls both pull down in si joint for me. Thanks so much!
Just what I was looking for very helpful recovering from a level 5 separation thank you good sir for the video
just did this yday, and slept on my left shoulder without pain for the first time in a long while:)
I will try to do this daily, but how long do people usually need to keep it up for?
Hey, I need some help. I cannot perform the first exercise in the video. There is no way my body allows me to do it? Why is that
This video is just the ticket..
However I’ve been managing si joint and L4,5 disc bulge for years, can you advise on what video not to participate in, if any..
Cheers Stevie.
Thanks buddy. Just did a set and my scap muscles are burning.
mine wan ac joint injury grade 2.i had 5 months of rest.can i start these rehab exercises.my that shoulder got very weak
Hey man i was bothered by really bad ac joint pain for about 2 months. Didnt think it would ever go away. Started doing this routine every night now i am almost nearly pain free after just about a week of doing it. Thank you!!!!!!!!
Hey bro eric is it okey to use these exercise even if my shoulder is swelling and its about 2 weeks since i got this injury hope you notice me:)
i have a really hard time pinning my left shoulder (which is my problematic side) to the wall during the robot move. my anterial moves forward no matter how hard i try
Will this work if the pain is caused by severe arthritis? I’ve been getting injections to separate the joint and relieve the pain. However, with this lockdown I can’t get the injections and the pain is so terrible.
Well, after watching Physiotutors for a while I’ve came to conclusion that we can throw whole physiotherapy literature and profession away. Somehow or other almost all the interventions of us are of low value or unreliable or made up to make money. We can give treatment job to personal trainers, there is no need to study for 4-6 years to prescribe these simple exercises:)
I had a 2nd degree MCL tear almost 5 years ago due to a football accident. I’ve been very active throughout the years, and very recently I’ve been getting sharp pain in my MCL every time I try to make a sharp movement. The only change that I’ve had in my routine is that I’ve been going deeper into my squats when I lift. Should I be concerned at all? I’m going to try some of the stretches and strengthening exercises I’ve seen in your videos though, thanks!!!!
@FarS1deArmBar If you have never seen a professional about your knee injury then yes it is worth doing. They will check what is happening at the knee and give you advice on rehabilitation etc
Thank you for the video! This was easy to follow and really helpful
2 years after your injury?? I started my rehab exercises 2 weeks after!
I would do some of the shoulder exercises with a resistive band if you have an impingement. I have several shoulder videos for that. Just be careful not to irritate it any further!! Good luck!!
I hve grade 1 tear in supraspinatus
Which exercise I should do?? & it can be healed without surgery??? Plzzz telll
Recovering from AC separation 3-5. And post operation no bands allowed for 8 weeks. Physio introducing them next visit. Working mainly on increasing range of movement, first with supported arm and now weight of arm only. So I’m saying that these are great exercises but in my case quite advanced. I was also too keen to get out of the sling but found i needed to return to it between exercises.
my swelling has increased after doing these… should I continue doing it??
cheers man! been out for 3 months now, hope to get back on the slopes soon!
Thank you the form of the rubber band worked more so using my chair n then my cane. Uve mastered proper shoulder movement I am sure. Now I have it too.
Hi Doctor Jo,
I injured my shoulder and my ultrasound result says about rotator cuff: There is a mild tendinopathy of the supraspinatus tendon with no evidence of a rotator cuff tear. My family doctor said the rest, ice and do not move for a week. I injured my arm 3 days ago. If my arm is not gonna better and she said she will direct me to the physical therapy. In this case I would like to ask you suggestion what should I do for now.Should I wait with no movement or do any exercise? Thanks in advance.
I was punching the heavy bag in the gym and threw a left hook and I guess I tore a muscle in my shoulder? It felt like I got punched in the shoulder I can throw jabs and upper cuts but too much pain to rotate my arm for a hook. Can’t do pull ups either. So it’s been almost 2 weeks now that iv been resting it I still have some discomfort but I’m hoping it will go away very soon so I can get back in to it
I’ve fractured my Scapula and pretty well mashed the muscles in my shoulder, my ROM is very limited even 5 weeks post accident but I’ll do these.
I recently (1mth) fell and injured my knee. I landed in an awkward position with left knee facing upward but twisted to the side, heard a loud pop and could not get up, walk w/o help or support. Xray showed no break or fracture, MRI done this past week… Dr is now sending me to a specialist. I do not know the exact diagnosis to my injury but I am unable to bend at the knee w/o discomfort….. My question to you is, Are these exercises okay for me to attempt or should I wait to see specialist?
i injured my ac joint 12 days ago…went to physiotherapist where physio told me to do abduction exercise with band….and painful behind back stretches….i think i have to shut his therapy…now i will start doing these exercises…one more point can i do internal external rotator cuff strenthening with band or to avoid that,,,,and how long it will take to heal( i think i have grade 1 tier no major swelling very minor swelling..but popup crack sound come from ac joint)
I fell and landed awkwardly in an MMA session two weeks ago where i sprained my ankle and knee. I couldnt walk without a limp until recently. Doctor said “probably ligament damage” but no need for scan. I still cant run and its a bit nerve wracking because i have to do tough mudder in 2 months…any idea (roughly) on how long these injuries take to heal? Also, any supplements you can reccomend that will help? Thanks alot for your time
Thanks. Finally got an x-ray after 5 months and shows 1.2 cm widening. It’s the strangest injury (smashed playing basketball). The area hurts most when at an angle, like doing a lat pulldown or incline press with barbell even with light weights. Finding health plan therapists pretty inadequate, also done the traditional therapy band-type movements. It’s as if some sort of little “catch” sensation at intersection of upper biceps and outer shoulder when extend the arm. Any other video or resources you recommend? I’m doing about 50-60% of weight I used to do with that shoulder.
@petemtks You should really speak to your physio as they know your position better than anyone else
Hi Ben, I had an AC dislocation more than a year ago and I resumed gym three months ago, everything was fine, but last friday after my shoulder workout, I felt a pain in my previous injury, should I stop training my shoulders? I’m so scared to get hurt again…
Thanks
how often do you perform these exercises? how many times a day, if more than once and how many times a week? also, were these the only exercises you used around the area or did you weight train with comfortable movements in addition to these?
thanks.
How long did it take for your injury to heal. Mine has been 5 months now, although it’s my fault.. I felt good 3 months in and i hit the Bench Press again
Sprained my AC joint back in August to where I couldn’t touch my head without pain at first. It’s gotten a ton better, especially for everyday life scenarios, but I still feel pain with light pressing movements like pushups or shoulder press. Hoping these exercises help with that!! Also, would you recommend wearing a shoulder brace while workout out?
how long did you wait before doing physical activity again? I don’t want to sit around and get fat… I need to be moving constantly but this AC separation is limiting me hard man. What should I do?:(
i have dislocated my right shoulder 4 times,condition of my left shoulder is also very fragile. I have been away from any athletic activity for 1 month or so.Without surgery(just doing exercises) will i ever be able to return to the state where i don’t have to fear that my arm is going to come loose?
I have the exact same issue right now:( did you ever get an answer to these questions?
Thanks for sharing this exercise routine. I have done these exercises once and it has helped my shoulder already. Thank you. Take care.
Hi Eric. A quick question please. When I’m doing the robot I feel in my right shoulder a screeching noise ( feeling ) like a grinding sort of.. Any idea what may cause that.? Thank you
I already done my keyhole surgery and i don’t consult any phisiyo in last 6 years. Can i do good exercise in home it can fix my shoulder problems? And if i have to consult a phisiyo how long I consulting a phisiyo, 1 year, or 2
thanks now i can Strengthen it so i will be able to do parkour and sports again ^-^
I caught myself falling forward & MY arm & shoulder bent backward behind me,oowch,tore ROTATOR cuff that way this is very Helpful!!
hi,,, can u tell me what was grade separation did you have and how long after the injury did you start these exercises?
I had a Grade 3 shoulder separation that wasn’t addressed in PT (had an elbow injury that took precedent). Physical therapist was of the mind set that the shoulder separation would mend on its own, which it did for the most part. I have a small bump as expected and very minor “pain” in the AC joint (could pass for tightness, not pain) when doing the AC joint vs. shoulder impingement tests in your other video. My main question now 6 years down the road from the injury is how does the loss of the 3 torn ligaments affect mobility, if any? Doesn’t it have to?
Sir, i have ac joint pain in right shoulder two months before now have a visual bump right at the top of ac joint, dr said
x-ray is normal just rest and tak therapy,….. Can i minimise the bump and pain with these exercise….. Please Reply sir.
I do hope that this will solve my problem. My pain started when I was doing flat bench press. As I proceeded to doing the inclined bench press, my left shoulder felt like it has no strength. I thought the pain was just muscle pain until I found out that I can’t do pull ups anymore because the pain in my left shoulder makes me lose my grip. The moment that I started pulling my weight up, that is where the pain dramatically increase, like starting from 1 then jumps to 8. Now it has been almost 6mos. and I still feel pain in my shoulders when I try to do pull ups. I can do almost all overhead exercise without shoulder pain except pull ups. I hope that this can solve my problem.
Oddly, I got my AC joint pain from doing sprints one day and then doing pretty serious fascia stretching exercises (both of which I overdid). I never fell or anything like that. Thank you for this video!
I had grade 2 ac joint dislocation after accident that took place on December. My right collar bone is raised up. Is it too late trying to bring it back down or exercise?
the “discover the root cause of soulder pain” link at the end of the video does not work
It’s possible. You should get it assessed properly by a professional
I have this pain for many days ago it’s hurting my back and my whole hands that i can’t write and my neck��
@sportsinjuryclinic i was in a rehab centerin france for 2 months and my sirgeon said that my mcl was realy stiff andthat it would eventally fade. but the ciment deformes my knee and i think that they just put too much ciment in it. is there any way to un stiffen my mcl faster? i describe the pain like a tendonitis right in between the femu head and tibia head right where the mcl is. an thank you for replying
How much long do you need to do these exercises to not feel more pain when doing the exercise?
I feel pain doin that exercises, It´s supposed I´ve to continue doing that?
Hi mam, I have both shoulder dislocation history, is this exercise will help me to prepare my shoulder to do some gym workouts?
Thank you. This has given me clear directions for progressive exercise during my rehabilitation and reassurance that I can resume my normal exercise program. I appreciate the succinct descriptions.
I dont know if this is ac joint or what, but when a shrug my shoulder forward and pullmy shoulder down i feel like a sharp in my shoulder. It is connected to my collar bone because i can feel on my collar bone when doing inhale exhale
Buy a printable worksheet with the Rotator Cuff Exercises in this video here: https://www.askdoctorjo.com/buy-rotator-cuff-worksheet
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This is the worse thing you can do to heal an ac joint separation, it just makes it worse
Took about 6 months of no benching for mine to heal. Lots of band exercises (even then only with the weakest bands initially). Then another 3 months of only dumbbell presses. Had to start from scratch and even now some exercises can cause it to flare up. Tiny bump, but mostly gone. Can bench 140kg again (couldn’t even lift my own arm without pain when injured).
I sprained mine in the exact same way from muscle-ups. Once I unlocked them I got obsessed and did them way too often at the expense of other movements. I had a suspicion that that’s what was going on, but you confirmed it. Thank you!
I have a 2-3 in my left and a recent 1 in my right. The worst thing about this injury is the more you use it the more it hurts. If I wasn’t such a gym rat is barely notice it
I have a severe grade 3 a.c. joint separation any excersize for me?
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!
Good morning doc. I paddled up river vigorously for several days. Shoulder was in bad shape. It is better now but I can’t raise it over my head or to the side. What should I do?
Thank you for this…. just blew mine out today. i need all the hope i can get and i’m thankful for this!
End of line.
hey mam, I just had surgery on my shoulder, I shattered my left shoulder and now have a metal plate and a rod and screws, it’s been almost a month and I’m trying to get more movement in it, do you have any videos you recommend
Hey Doc, I don’t know if my shoulders pain Is caused by rotator cuff thingy,
I just Started doing some exercise,Mostly Pushups
But about a week of doing pushups, I found out that my shoulder is really hurting me sometimes when I try to lift it up, or move.
I then saw a proper way of performing pushups and found out that I was flaring out my arms too much instead of keeping the elbows underneath shoulder,
Thus I think that’s why I have pain in my right shoulder only and the tip of shoulder blade end too.
Plz help me,What’s wrong with me?
Waiting for your response!!
Hi eric, great video, I live in Toronto and have alot pain in ac joint and shoulder area. it makes me neck and upper body extremely stiff and gives bad headaches, I am wondering to get an exact diagnosis what would be the best approach (ultrasound? etc). I am looking for personal rehab to make sure I am doing it right, it’s to do bad precision movement doesn’t have staff to do hands on rehab since I live in the same city. Looking for someone qualified who can help me (nightmare)
Will these exercises keep clavicula stabil? so there is no problem in future after completing this rehab workout?
Thanks
Hi Ben How is the Shoulder now???
i fell of a Electric Evolve Bamboo Gen 2 with my arm stretched forwards, now after 1 year still hurts on top of shoulder
this is good exercise for it??
I am an ankylosing spondilitis petients I have pain in sacralytic join pls suggest me some exercises����
I got in a motorcycle accident and I have the same injury grade 2 not quite 3.. but my bone sticks out just like yours… is there anyway to work it out to get it back down? Please help. great video by the way im sharing this
if your a side sleeper. its really difficult to correct a shoulder problem…..
so I am 28 years old and
i have this pain in my shoulder when i wake up after nights sleep
and i cant raise my arm up without pain
I have looked on the net it is similar to symptoms of rotator cuff tear
I may have damaged my shoulder while lifting weights
can resting for a couple of days heal it?
Which exercise should i focus on if my pain comes from extension just as you said? Going from sitting to standing is really painful, pain spikes to an 8 for about 5 seconds.
at 0:30 it says to raise the leg..I can’t lift it yet?! Injury is 5 days old…is this normal??
Honestly, Having learned osteopathy of the pelvic organs, SI Joint manipulations and mobilisations and having suffered from such pain myself, having treated many clients unsuccesfully with passive interventions, I more and more believe such exercises are the key
this is a really old video bit this help a lot i had a grade 3 sprain and knee was swollen for a couple months and now it’s basically the same as my other knee and Im beginning to feel like my old self, I can pivot my leg further and further, and bend it more and more thanks to this video, football starts in a couple months, and I can’t wait to play, thanks a lot for this video!!!
Well thank you ben actually my shoulder also hurt when i hit gym with pushing exercise and ive been facing this pain from couple of months. Initially I thought it would heal in some time but it did not still facing shoulder problem yesterday i saw your video n ive got same AC bump ON MY right shoulder like you. Does it feels like injured shoulder is more flexible than other one??because i do feel the same
It has been about a month since I injured my ac joint and it didn’t improve much, I have a bump just like yours but I don’t care I just wanna go back to the gym does the pain ever go away or do I just have to work through it??? Please answer
If an exercise causes you pain then no you shouldn’t do it. You may find that after a week or so you can do them, but until then don’t push it. Try to do them without a brace, but for these it won’t make a massive difference either way
Thank you Ben!! I have one question about my AC joint, is it safe to do chin ups/pull ups with this kind of injury? And if I bench press pain-free but feel some discomfort afterwards, is it safe to carry on like that? Thanks again for your time
Excellent. Excercises. Very clear explanation.
God. Bless you talent ����❤️������
I had the same problem, now I’m getting stronger but when I go heavy on pushing movements I hear my shoulder cluncking… How do I overcome this?
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Don’t do anything that causes you pain. I would wait until you see your specialist
I think mines grade 1 i can still dumbell press for shoulders as heavy as normal but now thinking i might stop with doing any front delt work or at least lighten the load. I cant use a barbell though for benching or tris that causes immediate pain. Getting it looked at tomorrow see how I get on from there.
HI Ben, I had my ac separation 3 years ago and it is still causing me problems. I first tried physio and rehab, I then went for the operation and rehab but I haven’t managed to sort it out. I’m pain free until I try to do any exercise or play some sport e.g. golf. As soon as I play my muscles go into spasm behind my scapula, i think it is the romboid muscle.
Do you have any advice for me?
how soon should I start rehab? I am 3 weeks after injury grade 1-2
Thx for the video, what grad was your ac joint separation? I got grad II
hello, i am a soccer/football player and everytime i seem to play i can feel ligaments moving in my knee which temporarily stops me from walking and i perform a stretch where it kinds of goes back in position,,,any idea?
Hi Doc Jo! I injured my left shoulder about a month ago pulling up roofing shingles from a helper on a ladder who wasn’t lifting them quite high enough. I’m 61 but fit and work hard all of the time. I’m a contractor. I’m still able to work over my head in some positions. Straight to the left, I can only lift my arm 90 degrees or parallel to the floor. A little more forward I can do better. Pain is low but regular. I’m about the same as a month ago. I’ve started some pulling exercises in front of my body (both hands pulling away from each other) with a red stretchie! I’m going to start some of yours as well. My shoulder actually has a little pop once in a while. Any ideas as to what’s wrong. Maybe just strained or pulled ligaments/tendons.
Thanks for the information. In my case the pain raises when I try bench press in gym. I would appreciate if you can provide some details in my case.
And can this injury back again? I’m doing gym and a lot of hard training
Everyone go get their injuries checked out. I landed awkwardly being tackled during a rugby match last week and heard a pop in my knee. I could barely walk the day after cause of the pain and there was a lot of swelling at first. Pain and swelling went down by the 4th day and was able to walk fine so I thought it was nothing serious but I went physio today to be on the safe side and he told me I have completely torn my MCL and it’ll take 6 weeks to heal.
This video helped me a lot on rehabbing my torn left mcl. Thanks a lot.
Great video, rehabbing a AC separation and can already tell it is just what I need! Keep up the awesome work
@musicisli8 You need to ensure the quads and hamstrings are of equal strength to the other leg. Then you can do functional exercises which are more specialist to your sport. Drills and non-competitive match paly are a good way of getting your confidence back.
hey so I have this problem with my knee, my ligament was never broken but it twisted, banded to the interior side and it happend a few times and I have tryed to do a lot of exercises but the ligament is not perfectly strong as I play soccer I can feel the weakness in it what can I do to make it in great condition?? do i have to use some kind of Glucosamine supplements or what exercises do I have to do??? Can any one answear???
Great video and inspiration! I’m just now aware of my ac joint injury after 7 years! Never saw a doctor. I’m lifting heavy frequently, and doing calisthenics with no pain. Be sure to rehabilitate as needed. Don’t let this injury ruin your spirit!
how much resistance should you make the theraband have for the 4-way directional exercises?
thanks for the video i will try it soon….according to doc mine is grade 1 after knowing this i stop gym but i need to be in shape for triathlons so i continue swimming freestyle mostly is it good for the ac joint?i feel a bit uncomfortable after a long swim but not any unbearable pain im confused..
If you can do the exercises without pain then that’s fine. You don’t have to be 100% painfree all day every day to do them. they just shouldn’t hurt you to do or seem to aggravate the knee later on
If my separation seems to be mild without any pain, how long should I wait before I can lift? The collarbone is a little loose and I have a bump like you. I am hypermobile (probably Ehlers-Danlos), so it is really really hard for me to estimate when it is okay for me to use my shoulder again, because my shoulder joints are extremely flexible.
The injury itself happened either while lifting furniture, or because I have had a terrible habit sleeping on my shoulder, which had my shoulder out of normal movement range (Shoulder>Pillow>Head)
I happened 4 days ago, and up to that, I had a very very stressfull time so I barely ate for 2 weeks, that is probably the reason why it broke so easily. I discovered it the day after lifting furniture after taking a hot bath. Later that day I was at the emergency, and they told me everything was fine and that I should go home and eat ibuprofin despite shit being deform lol and collarbone loose.
Tl;Dr: I wanna lift badly, just started to eat properly again after stressful period.
AC joint fucked, how long does it heal and should I go to my own doctor and try to get a scan?
Should I completely immobilize my left arm, or is it okay to do slow and not heavy movement?
I had a knee on knee ice hockey collision last Wednesday. (blow from the outside) made my knee go inward. So I know I have a MCL injury. I was able to keep playing. Couldn’t walk the next day, no bruising or swelling. But I was able to play Sunday, seems I’m having difficulty lifting my knee upstairs, range of motion isn’t there…how severe is this???
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Great video! I injured myself years ago in a car accident and then aggravated my injury playing sports. Your videos have helped me find relief. I’m now a musician and use some of the stretches from your other videos before I play guitar.
i was just diagnosed with calcific tendonitis in the rotator cuff. Can I begin these excercises now?
i don’t have any pain but the joint can pop around with extension movements even small ones, any way to tighten that or will it always be loose like that?
I have the same separation and it’s gone basically unresolved for over a year. I’m trying to find non loop resistance bands and I’m wondering what the best one would be. Is there a set of flat ones like in the video with different resistance levels?
According some other self-test videos, I don’t have a rotator cuff injury, but…yeah, I think I do because I can’t lay on that side and my shoulder pops and hurts if I try to do a 360 degree motion. Yes, it’s not as bad as people who have full or partial tears and need surgery, but something is wrong. It’s been hurting on and off for 2 years now. Shouldn’t hurt at all to put a dish away in the cupboard.
@Snoo1809 Depends on your stage of injury and if it is comfortable to do so
Hey @BenSmithFitness I know you posted this years ago but I have a question. I’m a cyclist coming off of a 3rd Degree AC separation that I had in October, and unfortunately have some very visible deformation with the Acromin bones pointing out. No real pain or problematic weakness but I’m curious if you have advice for building better strength (not just rehab per se)in that area. Thanks man!
would you suggest wearing a sling to minimize movement? i am a very active person and tend to forget about my shoulder until after the fact when i have pain
Your shoulders aren’t even, is that due to an AC join issue?
I have got an 3rd grade AC joint seperation, and it’s been 1 year since I got it and havent taken up any surgery…. I want to know that following this exercise improve my shoulda motion and it’s strength and will I be able to get back to gym and continue my workouts…… without any surgery.
When you had this injury did you struggle to get your arm overhead? I struggle to get full lockout.
How did you injury it?
And how long did it take to get it all working again?
Hi,
I had an ACJ dislocation at the right shoulder, grade 4.
I dont have articular disk anymor (but lot of people dont have any articular disk genetically…) so, I can live without.). My ligament were cut and resutured…
They said I will be able to use my shoulder like before but I would like to know how I can build my acj correctly to make it like before. Now, It is 2 months after surgery, but it is getting better but i feel pain at the acj when moving forward with my arm.
Thanks
I always do this exercise for a week without pain then i stop almost 2weeks,but start doing this exercise especially that robot arm my shoulder pain has return. What is the reason for this?
Thanks so much for sharing your knowledge! Been experiencing A pain recently and both of your videos really helped me to identify it and exercise this area gently but effectively.
Hello mam, my son plays baseball he is 11. He started complaining of shoulder pain. Would this Exercises work for him too? I believe he got injured from playing volleyball consistently at our family gatherings. Thanks
Im i the only one that gets pain radiating along one side of neck?
Hi, on the last exercise I experience a pain where it feels like I am stretching a nerve down my arm during the protraction part of the pushup
how is the ac joint now Ben? totally pain free? bump still there?
cheers mate
That is nice, I liked it, but I think it looks a little bit rough for someone who’s willing to rehab, isn’t there an easier version of it? and what about reps and sets
Is it normal to have pain if i move my arm in the push up position?
Thank you so much for your videos. There is one thing i would like you to help me with is that i have pain in my left shoulder right from the shoulder blades running up to the shoulders and down my elbows to my fingers. There is a bit of tingling sensation down my arm. Can you please suggest a exercise
hey guys, i have diagnosed with an shoulder separation too, my doctor advice me to strong my biceps!from anatomy perspective it makes a lot of sense..i feel always better after biceps exercises but still the bugle remain there sometimes is a bit bigger sometimes less..could you give us any light exercise which could cause contraction in ligaments and healing them as a result of the micro inflammation..?
Just got done watching your video on figuring out the difference between I’m impingement or ac joint pain. I’m believe I have ac joint dysfunction so that being said looks like yoga flows are out of the picture for a bit. I was wondering if rowing would being aggravating to a healing ac joint. Thanks for the information you put out it’s clear and concise.
do u think i got a tear i have very mild pain but when i pivit and twist my knee i get pain please help
Hi Doc!I like the video and do it. My question is I have sub acromial sub deltoid bursa effusion. I can’t move hand back,side upwards. Which exercise will help me.I have c4 c5 cervical &c5 c6 herniation. Iam 62 retired from bank.
Hi @sportsinjuryclinic after a soccer/football injury 3 weeks ago, MRI has shown a high grade partial thickness tear of medial P/F ligament & Grade III tear of medial collateral ligament. In addition to getting physio, I am considering heading back to gym to continue the momentum I was building (weight loss, fitness) in the last few months by concentrating on the “top half” of the body. Any exercises you would avoid, including swimming? Any techniques to adhere to? Thanks
Oh my god how long are u gonna talk before showing the streches
I have a 28 year old AC joint sprain, which I only recently got diagnosed by a massage guy in a market, after seeing many dozens of “professionals”, (including a shoulder specialist)
These exercises immediately caused involuntary laughter of realisation each time I did these exercises and a feeling that I can finally heal this long standing issue!
Think I have an acute AC joint pain from Jiu Jitsu, was submitted by an armlock
Maybe this is a dumb question, but if I have a SI dysfunction on the right side, what is the side I should execute the asymmetric exercises? E.g. the plank is on the right side with the left abducting? The fire hydrant is the left stable on the ground and the right abducting? And so on. Thank in advance.
The exercise at 1:00 gives me instant pain relief of my AC joint. 3-4 reps in and the pain goes. Not sure why?
Great video.
thank you Since the isolation has taken me away from being able to go to the gym. My SI started hurting within 3 weeks of just sitting around. Most of this I can do from home and am grateful for the excellent examples.
I just got medically disqualified from joining the Marines because of shoulder separation.
Hey loved the video..i am experiencing sijoint discomfort from a previous trauma.. The problem is advanced when I get into squats any form, I. E, normal, sumo, lunges especially when progressed into a weighted set and the pain lasts sometimes for 15 days.. I am scared to train my legs.. Kindly advice and share the workouts to train legs… Thank you in advance… Pls help… Am distressed
2 months of this pain and finally ive found out what it is! By the way, does anyone else have wrist pain referral because of the shoulder issue?
Hey I have a couple questions for you my shoulder looks just like yours. Now did you have surgery and this was recovery, Or are you healing it on your own? Also did you have a lot of cracking/popping noises when you would bring your arm down from your head to chest?
Dear Dctor Jo!
thanks for the video.
i have SS tendonities according to US.
i have some questions:
1) how often should i do those exercises? every day?
2) how many sets do i need to do each time? or just 10 reps and that’s it?
3) should i do any warm up before i start? and any streches at the end?
3) when will i be able to move to harder strengthning exercises?
Great appreciation,
Tomer
What resistance is your band though? I have like the easiest one. I don’t think right now I could lift my hand that high��
hi im 14 years old and i had a tumor in my knee right were the mcl attaches to my femur, the tumor dug a hole into my knee, i had multiple surgries and i now have ciment to replace the golf ball sized hole in my knee, and i wanted to know if you think its normal that it hurts to straighten my knee after being bent to long, it hurts right inbetween the mcl and the joint of my knee,my last surgery was oct 6th please help. if i could have a number or email that would be very nice! please reply!
I don’t have any pain but my ac joint makes sound of Cracking.
Will these excersice help me to get rid out of those sound??
Uuufff these are awesome!! My unstable S.I causes me so many problems all the way up my spine. These kinds of exercises are AMAZING for it!! I really find working on my motor control is the only thing that really works. Thank you!
hi, great instructions coach! i have an ac joint pain on my right shoulder probably caused by wrong pull up technique. for the robot exercise, can you do that lying down? I tried the exercise standing up but i can’t put my right arm directly at the wall because it is painful. there is a 5 inch space from my hand to the wall remaining when i start feeling pain.
Many thanks for the movie. Like Youtube because of this kind of stuff!My step brother used to be bullied. He said he was going to get bigger muscle mass. I chuckled at him because I didn’t think he would for a second…. Until he added 40lbs of absolute muscle mass. He used the Muscle Building Bible look in Google. He does not get bullied any longer.
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Does anyone know if there is any way to remedy shoulder drop from a AC injury? I’ve been having issues with mine for a couple years now and noticed my right shoulder (injured shoulder) rests noticeably lower than my left.
hello mam is exercise is important for recovery from muscle innury
I got a grade 1 MCL sprain a couple days ago(self assessed), Im in an other country and unable to get an proper assessment till I’m back home. I’ve noticed the quad exercises and straight leg ones do not hurt what so ever, but bending my knee to a 90 degrees causes discomfort and pain. should I wait to do the hamstring exercises. also should i be doing these exercises without a knee brace on? thanks in advance:)
Hi I had a minor fall from my bike about a year ago and hurt my shoulder slightly and it seemed to recovery fine but just recently I think i may have over stretched it again from my position possibly on my road bike. (I do a fair bit of biking). Got a little bit of pain just at the tip of my shoulder and I think it is my AC ligament. I’m going to try out your exercises and try and gradually strength again. Yeah my collar bone is ever so slightly raised to. Thanks for the tips. I’ll let you know how I get on.
I have this and I have psoriatic arthritis..and osteoarthritis in my entire spine and have a lot of lumbar pain thank you very much for the help
Hi there great video as always! Would you agree you could use these exercises in other low back pain conditions such as discogenic pain? Are they really considered SIJ specific exercises when the rehab exercises for disc pain wouldn’t be so different?
is that lifting technique is correct?? how does the superman helps to relieve si joint problem?? Thanks in advance
I BEEN INJURED 7 MONTHS HELP IM GOING MENTAL PLS WHATS WRONG WITH MEE
What angle to bend for squats. I heard you should not bend more than 45 degrees.
Fantastic, underviewed video. Thank you so much for making it and sharing it!
This is gunna help no end. Had an injury since Sept 2014 and it’s now March 2015. Doctor’s were no help and physio’s weren’t really doing much claiming I was putting it on (Livid about that). I’ve lost a lot of muscle in my leg and hopefully I can work the injury away and regain my muscle so I can finally start playing football again.
I injured my knee in May ’13 (I heard something rip in the knee and I dropped like a rock and couldn’t stand on it for months and now it’s limited (the knee buckled inward as if a ligament is not attached and still does occasionally)). It swelled huge but surprisingly no pain unless I tried to move it. My left knee is normal but the injured right kneecap looks nothing like the left now (obviously something is torn loose or moved or something) and range of motion is limited when bending my leg towards my buttock and the knee sounds like it’s tearing when I squat even 16 months later. Quack Doctor said it was arthritis (obviously not) from an xray. Can’t afford CT scan or more Doctors. Do you think this is the MCL or ACL and will it ever heal even doing exercises for both or will I either have to have surgery or live with it forever? Thank You.
I’ve been fighting postural shoulder discomfort for the last 6 years. Every professional has told me that there is nothing wrong with my scapula where I thought the pain was originating. After doing your 4 tests the AC tests sent pain signals through the roof. Looking forward to the possibility of relief. What id like to ask is in a chronic case like mine is my constant twitching and rolling the shoulder a symptom? Many thanks
Hi. I think I injured my knees wearing improperly fitted turf shoes-the insides of my knees ache when I play soccer, especially when I pass the ball with my instep. The aching/soreness usually lasts until the next day. At first I thought it was just a tweak of some sort but it’s been going on for 2 months now.
Will these exercises help with that?/Is it possible I sprained or stretched something? I work out regularly and do squats at least 2x a week so I thought my knees were pretty solid.
Can we do these exercises if we hv pain in SI joint..please tell
I think I got ac joint.. when I use the arch push up my shoulder suddenly pop when I got down. I feel it that it was dislocated but then I push up, my shoulder bone then got back to its sucket. But now it’s hurting and feels like it’s a little loose. Should I do this treatment?
Have you been performing a full rehab program to strengthen the surrounding muscles? I would advise seeing a sports therapist for further treatment and rehab
Had a grade 1/2 sprain two weeks ago and still uncomfortable as hell. I couldn’t train my upper body at all and that’s frustrating. Hope that I can get into these exercises quickly and start my gains again.
It feels like a burning feeling, does that mean its working??
Hi. I believe I may have sprained my MCL yesterday. I was doing abike ride and going uphill, another cyclist fell into my right leg. Being a fitness pro, I kind of deducted it was something in the knee. I finished the ride, can walk, squat, etc. But when I lock my foot against the ground and rotate/twist, I felt a little dull pain along the inside of the knee. I’ve been doing RICE relentlessly, as I would like this to heal ASAP. Does this sound like an MCL sprain? I think it’s level 1.
Weight bearing exercis such as squats and lunges and then adding a more dynamic aspect with jumping, hopping drills etc
Hello, I was wondering if you could help me out here (anyone).
I have a pain on the inner side of the knee and it is definitely the ligament. This pain only occurs on the left knee. I am flat-footed and wondered if this could be a possible factor for the pain when I play basketball where I make movements where I bend my left knee to almost meet my right knee. I do not pronate. I have been told that my left knee goes in toward my other knee instead of staying straight.
Is it possible to have chronic pain in the MCL? I think I sprained it years ago, and I did friction massage on it to gradually heal it over a few months. But recently from running its become painful again, especially around the posterio-medial joint line. But I don’t think its torn at all, and the pain is almost always there. Could this be scar tissue in the MCL?
Hey Eric.. I am experiencing distal clavicle osteolysis.. what exercises you recommend. thanks in advance
tore my ligament in left knee nov 2008,, it has not healed and i just want to know can these exercises or any really heal it so i can walk without stiffness and limpo=ping,,, i.e i mowed the lawns in half hour sessions with 15 break the other day ( took 7 hrs, huge lawn) and had pain all thru the night and day for the next 3 days,,, FED UP, WANT MY BODY BACK!
how can you understand if you damaged the collateral ligament? anybody knows?
Thank you so much for educating the world. Especially countries who don’t have advanced physiotherapy facilities like yours.
@missnotes really i live in Alberta and my surgery and physio was and still is being covered by Canadian health care. And it does take a long time to get better.
probably not the right place to ask this but what exercises and progressions do you recommend for longstanding dysfunction? My left side has been a mess for at least 10 years and it seems to get irritated every time I do closed chain leg work-squats or lunges cause groin and hamstring irritation, not so much pain in the butt.
Can anyone direct me on the exact or similar resistance band being used in this video? I’m trying to recover from an AC joint injury as well. Thanks!
How much healing time before i start working out? It has been 6 weeks since i hurt it. Still hurts.
Just had my complete tear re attached 5 weeks ago. Noticed atrophy in my bicep within 1 week. Range of motion not good. I’m still in sling until 6 weeks. I’m doing pendulum motions. I hope I get my shoulder back.
hyperextended my leg and stretched my mcl, acl and hamstrings 3 weeks ago (no significant tear). I am able to put weight on it and feel virtually no pain, but have yet to regain my full range of motion. My muscles tense up and I simply cannot straighten my leg. If I try to force my leg to straighten, then I can feel pain in my mcl. Is putting weight on it really a good idea?
i have recently sprained my mcl and want to get back playing games asap would these excercises increase my chances of getting better ps i have been seeing s sports doctor where he has been using electro therapy to help me
Yes you can put weight on it if there is no pain. Continue with stretching and range of motion exercises several times each day and the full movement will return. It just might take some time.
Yo yo… Wonderful vid. My younger brother was formerly a flabby. He changed his body from 285 lbs of pure fat to 203lbs of genuine lean muscle mass. We think it is amazing! I just registered myself coz I’m looking to get more impressive muscles. He made use of the Muscle Building Bible (Look in Google)…
Could this AC joint be caused by golf? Is there a best way to sleep that will help?
Careful assessment is the key in choosing the correct type of exercises for the patient!
hey man i’m a crossfitter and i got ac dislocation 1 mounth ago! am doing these workouts from week 2 just after the injury and i feel better for the mobilization but i cant even hold on the pull up bar or doing full depth push ups!! will my shoulder get its mobilty and strength just as before injury or not? and how far i will perform these workouts? thanks man
I had a car accident and injured my shoulder rotator cuff. I have been having treatments and find that the recuperation is too slow. I am so grateful I found your website and love your exercises that are relieving the constant pain. I will let you know as I progress with my healing.
I have a grade 1 sprain, am I okay to use an exercise bike to help in my rehab?
Oh Doctor Jo, your vids are a guaranteed laugh. And, of course, super helpful.
Hey Doctor Jo, thank you for your wonderful, funny and helpful videos. You bring a new meaning to the word doctor. Question: I have a painful right shoulder, only in specific positions and movements. My physiotherapist said look for videos for Rotator Cuff. I follow your work out with this video. I feel real pain only with the bear hug exc. Should I do more? Stop doing that specific exercise? or do it the same amount like all the others? Thanks, Mark
Hey eric, even bad cop i can’t do, is it AC joint? Even the robot i can’t do, when im putting my right arm up, i cant put it a wall because its painful.. please reply thank you..
are these exercises appropriate for just a grade 1 AC joint sprain? i have done mine in good just over a week ago, its taped up and im doing little no no exercises because pain but im trying to be able to get full range of motion asap!
I just got a grade 2 MCL tear, supportive knee brace went on yesterday and am still in a lot of pain. Swelling is still huge, but am looking forward in the next couple of weeks getting started on the rehab. Thanks for the video.
i also sleep on the side of the pain, is it worth wearing a sling overnight? constant pain in the ac
Lot’s of important info in the intro, but exercises start at 6:53.
Wall robot, 5 reps of 5sec holds
Hyper extension with external rotation, ( 8:40) 3-5 reps of 10sec holds
Scapular push-ups, ( 10:46)
Yes. MRI’s are expensive unfortunately and the NHS (assuming you are in the UK) will try to avoid doing them unless the injury doesn’t heal and further investigation is needed. Also, ligament injuries are usually fairly easy detected without
I took your test to find out if it’s one or the other but I was positive for both. ��
All exercises you perform should be painfree. Gentle mobilityand quad contraction exercises may be ok even if it is still painful to walk on as long as the exercises aren’t painful.
Pain around the injury site is common, as long as it is in the general area and not half-way up the leg!
Eric thank you so much for your generosity and doing this. It is excellent.
What I like about you video is…. it is clear you are smart and truly know what your talking about but you don’t flaunt or show that of… you just explain what needs to be explained and get to the heart of what needs to be done.
Thank you for your knowledge, humility and generosity.
Mam i do rotator cuff rehab exercise and shoulder start pain how to recover from rotator cuff injury
I torn my MCL about 5 months ago, and the knee gave way around 2months ago again when I was playing basketball. The knee feels alot better now but I’m still quite afraid of jumping and sudden change of direction on the knee. Are there any more advance exercises I can do to help my knee for sport like Basketball??
Hi there, I have been struggling with a grade I-II ac joint injury for over a year now. I didn’t know I had it when it happened and I kept using it and then I believe it healed in a funny way. Any thoughts on strengthening success post healing? Thanks for the excersizes!
@barfcutlets Hi. It depends on your strength. For legs, I would start with a red or medium band. Also the tighter you pull the band the harder it makes it. You would need up to 2 meters in length to perform some exercises.
No. It’s never too late to strengthen your knees after injury!
una pregunta. con estos ejercicos el hueso volvera a su lugar??? a mi me sucedio esto hace 3 meses descanse 3 semanas y luego ise todo normal. pro ahora el dolor volvio¡
My daughter is 11 years old, she often complain pain in front thigh, after consulting doctor we came to know that she has SI inflammation.. will this exercises be helpful for her.. please help..
I have kyphosis and my ac joint has a lot of problems right now so that anterior tilt is something that happens regularly… so idk how this is gonna work for me
@mattyDAmoocha Upper body exercises such as the arm bike and upper body resistance machines should be fine. What to avoid depends on what you can do without pain. You would be better off asking your physio as they know the full extent of your injury adn what you can and can’t do at this stage.
In light of your suggestion to use light weights, is it too much to use the equipment at the gym? My surgeon told me two months post-op not to use the elliptical machine, but that was 9 months ago. I still feel pain on occasion. I was surprised when he told me post-op that my recovery from two total tears (supra and infra spinatus) would be one year.
When you do those flexion and extension, do you also need to make sure that the person’s traps do not come up as well? And when doing those abductions, are you supposed to stress for the person to bring their shoulder blades together and traps down?
thanks a lot for the video. I have a 15 year old daughter who plays a lot of volleyball as a hitter and has recently had some shoulder pain. Will these exercises help strengthen her shoulder? I am not sure if it is rotator cuff pain or some other shoulder pain.
@oldah97 If you can’t fully bend your knee it is more than likely due to quad tightness. Get stretching these and get some massage, it should really help.
My mobility has come back quite a bit, but certain movements will cause sharp pain. It is slowly healing though. I just am really nervous I have a fight in 22 days and can’t throw full speed punch. Any last minute advice?
did u get surgery? how bad was your dislocation? i was told my is a type 5, but i don’t want surgery
Any recommendations or alternatives for the first exercise? I can barely complete without pain / issues. I’ve been dealing with this injury for almost a year now with little to no improvement. Ultrasound came up clear. Going to ask my doctor to see a specialist. Thanks:)
Ma’am i suffering from supraspinatus tendon tear problem can it heal without surgery if it can so than tell the right way, how i heal without surgery
It’s been 3 weeks since my separation. I’m bout to go crazy because I still have pain. What should I do?
hey i suffered from ac seperation and for first couple weeks i was not able to move my arm up and down
but now after a month I’m perfectly able to move my arm but i am not able to do gym workout whenever i try to do my shoulder just slip from ac joint
do you think it’s permanent or it can be treated by exercise and I’ll be able to do gym workout again
Should i continue gyming while performing these rehabilition exercises?
What type of exercise bend should be used for those exercises? (the amount of resistance? how much weight? and how long? what company? etc.) thank you!
Sprained my MCL 5 weeks ago, no tear but in my opinion a pretty bad sprain. Been doing these exercises for the last week so and I really feel that they are helping. Thx.
My shoulder literally catches and gets stuck halfway through the first excercise right when my palm is parallel with the ground… what does that mean?
I may have to try these exercises, I’m on day 38 of limping. Rest seems to help as do two day weekends of not much activity but on Monday back to work and I re-injure it.
this is exactly what i have been looking for, i injured my knee a few weeks ago and wasnt sure what steps to take. thank you for uploading.
Thanks for the video Ben. At the start did you ever have the feeling that the clavicle bone was getting stuck or rubbing against your shoulder blade? Does this go away? I’m 2.5 weeks in and getting ready to start with small weights but this bugs me.
@FlyHighDirtJumper It’s a rare operation so it’s difficult to know. Have you had a physio or anyone help you?
Thanks! I have a grade 3, but it’s almost a 4. Big ugly bump. I’ll be hitting the gym again soon.
So how long ago was the injury? I had a grade 2 injury 4 years ago and have had impingement ever since. My 2 tendons get pinched every time I move my arm up. Not sure what happened. It’s good to know that it worked for somebody.
Hi Ben,
I just separated my ac joint a week ago. And I am worrying about the future. I have grade 3 separation. Can I do pull ups after my recovery?? Please upload/send your video doing pull up. Please don’t ignore my request..
so should you not do anything with your shoulder for a couple weeks before you start these exercises or can you do these right away?
Good video. 6 days ago I separated my shoulder. A grade 3 or 4 based on my reading. I know i’d be unable to do these yet, but in your experience when will I be good to get started?