AC joint exercise

Описание: The acromioclavicular (AC) joint is most commonly injured when an individual falls directly onto the point of the shoulder. This type of impact can cause the acromion to separate from the collarbone (clavicle), resulting in either a sprain or a true dislocation of the joint.

In mild cases, the supporting ligaments are stretched, which is classified as a Grade I injury. With greater force, the ligaments may partially tear, known as a Grade II injury. In the most severe cases, the ligaments tear completely, classified as a Grade III injury. In these injuries, the end of the clavicle may protrude under the skin and appear as a visible bump.

An AC joint sprain is also commonly referred to as an AC joint separation.

These injuries most often occur in contact sports such as rugby and hockey, as well as snow sports including skiing and snowboarding. However, they are not especially common, as other injuries such as collarbone fractures, rotator cuff tears, or shoulder dislocations often occur first.

Minor AC joint separations can be difficult to diagnose. Typical signs include point tenderness over the tip of the shoulder and pain or difficulty when bringing the arm across the chest towards the opposite shoulder.

Lean forward and allow both arms to hang relaxed by your sides. Gently begin to move your arms a small distance away from each other, then return to the starting position. As your confidence improves, gradually increase the range of movement until your arms are able to lift out to horizontal. This is an active shoulder mobility exercise used to encourage controlled movement through range.

This is just one exercise out of many. If you are dealing with shoulder pain, and particularly AC joint pain, you should be assessed by a licensed healthcare professional. This exercise may help some people and may not help others. It is not a solution on its own, and it is not appropriate for every shoulder condition.