AC Joint Mid to End Stage Rehab: Essential Exercises for Recovery

If you’ve ever experienced an injury to your acromioclavicular (AC) joint, where the collarbone meets the shoulder blade, you know how debilitating it can be.

AC joint injuries are especially common in contact sports like rugby, and we’ve seen our fair share working with two of the largest rugby clubs in the area.

Today, we’re sharing three essential exercises to incorporate into your AC joint rehabilitation routine once the pain has subsided and your range of motion has been restored.

These exercises aim to strengthen and stabilise the shoulder, ensuring you’re back to your peak performance in no time.

Watch the video from Jason below then read on for the benefits of each exercise.

Effective Exercises for AC Joint Rehab

Cable or Band Horizontal Adduction Holds

• Technique: Using a cable machine or a resistance band, standing with your side to the anchor point, holding the handle or band in your hand. Pull the handle or band across your body, holding for 3-5 seconds, then slowly return to the starting position.
• Reps: Repeat for 8 reps.
• Benefits: This exercise helps strengthen the muscles around the AC joint, promoting stability and control.

External Rotation, Press and Lower Across Body

• Technique: Lying on your side supporting your head with your other elbow, hold the weight in your arm at a 90-degree angle to your body. Bring your arm outward across the floor then slowly bring it in to your body.
• Sets and Reps: 2-3 sets of 8 reps.
• Benefits: This movement targets the rotator cuff and shoulder stabilisers, essential for shoulder health and function.

Handstand Walkouts with Feet Elevated

• Technique: Begin in a plank position with your feet elevated on a bench or box. Walk your hands toward your feet, bringing your hips up and forming an inverted V shape, then walk your hands back out to the plank position.
• Sets and Reps: 3 sets of 6 reps.
• Benefits: This advanced exercise challenges your shoulder stability and overall strength, aiding in a comprehensive recovery.

Conclusion

Incorporating these exercises into your routine will help you achieve a well-rounded rehabilitation for your AC joint. Remember, the key is consistency and gradual progression.

 Let us know how these exercises work for you. We’re here to support your journey to full recovery!

Contact Us if You Need a Hand with Your AC Joint Pain

If you’d like to relieve your AC joint pain for good get in touch. Our physios in Bondi Junction can help.

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