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 |
65 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