****UPDATED VIDEO WITH EXTREMELY HELPFUL EXTRA TECHNIQUE: th-cam.com/video/6QJCmFArFV4/w-d-xo.html I've discovered that releasing the small, superior portion of the the Pec Major, where it attaches directly onto the collar bone, helps AC joint problems enormously so check out the new video link!!
Incredible. The pec minor ball-release you advised immediately relieved the clicking and popping I've been struggling with for years. Thank you so much
Thanks Markus! Very nice of you. And in case you didn't see my recent video on AC joints, I've discovered that a percussion massage gun (some are pretty cheap on Amazon) can loosen up the SC really quickly, so they're very handy too.
Wow, amazing! I've been dealing with neck, shoulder & collarbone pain & discomfort for 18 months. This video nailed my posture pitfalls & the exercises have had an immediate effect. Thanks for such clear & concise presentation too.
No worries! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Perfectly diagnosed my shoulder pain that I used to get repeatedly while bench pressing with a barbell, your exercises also helped in reducing the swelling and haven't got the pain since then even after benching more than 80 kilos! Thank you, good content indeed.
i just want to say that i love ur vids man ur a great person id comment that on every video my my shoulder hurts hah. plus i love that u throw in facts it helps with a credibility and you offer tips in the middle of the video so i can hear them while i try on the stretches and exercises.
Hey, thanks man. Actually, I'm planning on updating my AC joint video on the next few weeks. Have discovered that tightness in the highest fibres of the pec major (that attach to the collar bone) add significantly to AC hypermobility. Will update video when I can. Would help people who have traumatic AC pain too. (Falls off bikes mainly)
@@BodyFixExercises I tried the stuff you taught before my push workout today and I was hoping it would feel a little better. Not sure it felt better but hopefully it will after I do the stuff you showed me a lot more
OMG...I believe you may have hit on my trouble. I've been to an Ortho, and had p.t. and nobody ever mentioned this to me....just a pulled or strained sternocleidomastoid muscle! Nothing has helped me. I'm going to buy a tennis ball now and do all of these exercises! Thankyou from the bottom of my heart!
It's incredible that I went to 3 different physiotherapists and they weren't able to identify what my problem is. They said 3 different things, from muscle damage to tendon inflammation... I've had AC joint pain for around 3 years at this point. It started very intense during a calisthenics workout, I couldn't work out for a few months afterwards. Then it became managable on its own, but never went away. Today I started digging into the anatomy of the shoulder and found out about the AC joint. I realized that is exactly where I feel the pain, which brings me to this video. Thank you for the content and the explanation, I hope this will help me finally get rid of my pain! Are AC joint issues rare, and/or hard to diagnose? I am wondering why I was misdiagnosed so many times. Did I do a poor job explaining where the pain is maybe?
Thanks for this and demonstrating the exercises so clearly. Also, thanks for not shouting at the viewer, some of the other videos on TH-cam are not watchable for me because the demonstrators, whilst knowledgeable, speak so fast and so loud. I recently hurt my hip and for about 3 weeks I could only turn over in bed by hoisting my body weight up with my arms straight, hands pressed into the mattress. Seems I've definitely strained my AC joints. Hip is great now, but shoulders very painful, hopefully to be rectified soon.
I'm glad to help. It sounds like your shoulders have been quite bad. Make sure you check out this video too... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
You are absolutely great. I have tried this exercise and i am getting better. Now the pain has reduced. Thank you so much. I had tried so many other exercises but nothing worked
You put your finger exactly on my problem. All the causes of this problem that you mention are the ones I am guilty of. I feel very good now and trust that your recommendation will be right on the money for me and solve my AC joint pain problem. Thanks 2:543:29. sleeping position 4:024:405:20
Thank you so much for this very helpful video. I have been suffering with a painful ACJ for 4 months. It was originally misdiagnosed by a physio! She then gave me exercises which made it worse and delayed the healing process. A second and third opinion gave the diagnosis of sprained ACJ. I’m trying to avoid an injection so I will definitely try these techniques. Warm wishes, Sam !
Hey Sam! Good luck with it! Make sure you check out the updated version of this video though, because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I play some mobile games on my bed while on my side and was starting to get AC Joint pain. The moment I did the initial sitting exercises I almost immediately felt a sense of relief, like something "released" in there. I used cross friction massage on that SC Joint in your second treatment instead of a tennis ball and that freed it up even more. Thank you so much. Very happy that it just takes simple stretches to clear this up.
Excellent way of explaining this painful situation. I'll put this in practice and let you know. Thank you very much for sharing this knowledge and have a nice day.
Thank you! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Great content thanks. 67yo Localised AC pain sudden onset while doing push-ups 8 mths ago and pain no better. xrays, doctors, physio, some widening but generally no idea, the physio told me I was too old and it will always be sore.
Sack your physio. You're never too old to improve, especially not at 67yo! That's just a cop out by your physio. Makes me mad. Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Amazing !!!!!! I felt an instant relief from my AC joint pain right away. Honestly, the joy you get when your body feels relieved and without any pain can't be put into words. Thank you so so much.
Awesome!! Make sure you check out the updated version of this video too because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Thank you good sir, I thought my problem couldn’t be fixed without surgery (or so I was told by an internet stranger) but I just did the first stretch and had immediate relief!
Thanks I got diagnosed with ac joint damage about a month or so ago after say 4/5 months of pain it doesn’t hurt to press only movements and lying on it was given exercises by physio but didnt do them will do these ones tho the pain doesn’t last as long as it did now but still getting everyday I do yoga which is meant to help shoulder pain thanks
I so happen to do a bunch of dips and rows early in the day and ended up napping on a not so comfy couch in the position you showed and I woke up with a lot of AC pain. This video verified my theory. Thanks for the stretches!
3 is impressive. Lol. Must have been a rib joint loosening too. Some of the ribs can get stuck too when it shoulder scrunches forward in bed (or after hours on computers). Sounds like you needed it!
Awesome! Be sure to check out the updated version of this video too because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Sitting legs crossed is going to set yourself up later for knee pain and problems. Thanks for the great info. This is needed to supplement the other info out there. Sleeping with my shoulder scrunched for years, did this joint in.
been struggling fully recovering from my AC joint seperation in January. Hopefully doing some of the SC mobility may help reduce the movement of my AC joint. Thanks a lot!
SC restriction is more likely to be the cause of AC hypermobility in cases with no trauma. BUT some cases where trauma is the cause don't heal as well as they should because of undiagnosed SC restriction, so go for it! Good luck Tom, and thanks for commenting.
@@berzerkfury1459 These helped a lot, I barely have much shoulder pain anymore and these definitely helped. On top of a lot of rotator cuff strengthening/mobility.
I have had 3 failed ACJ Reconstruction [modified weaver dunn] and this has given me immense relief - thank you so much. If I could make a request: could you please make a video (or advice) for ACJ strain while sitting and typing? Thank you, Stefan.
Hey Adrian. I'm glad my video helped. Make sure you check out the one with the massage gun too for AC joint problems because they can be very helpful. Regarding your request for a video on ACJ strain and typing, I'm not sure I could provide enough info to warrant a video, (and it's a very specific topic) but here's my thoughts... make sure that your keyboard and mouse are positioned so that your elbows are always beside your body. This will ensure that your scapula is in a neutral position so there is minimal torsion on the AC joint. Avoid craning your head forward or down, as this will affect scapular position too (by pulling on the Levator Scapula muscle which attached to the scapula. My Chin Tuck Plus video might help you with posture, but just be sure your arms are just to the side on the chair while doing this exercise, not behind your body.) Good luck!
Man thanks very much i always thought my SC joint must have problem but never gave and attention and it always cracks. My sleeping postion is bad and my pac minor is also tight. Best video on this topic.
Great explanations and demonstrations. My AC soreness isn't really chronic - I just seem to aggravate it a lot. At work, I lift heavy bags full of mail parcels, for hours per day. I have to lift them high enough to throw them into a big, cubic box about waist high. Sometimes I'll end up lifting _two, three, or four_ bags (bags in each arm) because we're trying to get done quickly. My muscles are apparently (barely) strong enough to do this, but if I do it too aggressively, my AC joint can become inflamed for a few days. Right under the skin, on the bony top of the AC, sore to the touch, or when simply raising my arm. This happened just yesterday. I'm thinking I need to strengthen all of the involved muscles and use better (more controlled) technique, along with doing the exercises and movements you've demonstrated. Also, in the meantime before I go back to work tomorrow night, I'm going to be taking some anti-inflammatories. Not sure whether you'd recommend heating or icing the AC at this point... Cheers!
Definitely ice the AC joint. That soreness in your AC to touch is classic inflammation (heat would cause more blood in the area, so more fluid, hence more inflammation, but ice does the reverse and reduces that inflammation). If lifting overhead aggravates the AC, then you need to improve upward rotation of the shoulder blade. My video on Fixing Shoulder Pain will show you how to do that. Good luck!
Hey Blue Sky. If your AC joint is really painful the hypermobility will have caused a lot of inflammation in the joint. You can settle that down by putting an icepack on the painful AC joint. NOT heat. Ice it a few times a day for 10 minutes a time to settle it down. (See my 'When to use heat and ice' video for details). I'll be adding a new video on strengthening the Serratus Anterior and Lower Traps so keep an eye out for that. Good luck!
@@BodyFixExercises thank you so much. I am reading this having an ice pack already in place. My daily life has slowed down so badly with this awful pain. Sleep is worst. I am going to do the exercises you provided. I have a scan coming this week. Let’s see. But thank you so much.
Thank you for this video. Currently taking notes. 2 years ago, I was doing dips and went too deep ROM and I am still dealing with it. The tenderness on the AC joint went away, but it seems to still be hypermobile and get flared up quite easily if I do too many push ups - very frustrating. I suspect for a chronic injury like this there are some structural issues causing constant aggravation like a bound up SC joint. I will try these release techniques. Thank you for this video.
When it's painful and inflamed you can always settle it down with an icepack. 10 minutes icing, 10 minutes rest, and repeat a few times in a row. This will reduce the inflammation and therefore pain quite a lot usually. But then you need to address the underlying cause, (which is SC joint restriction in most cases if there's no history of trauma) so the inflammation doesn't build up again. The worse position is with your elbow behind you and the shoulder tilted forward (like doing the gym exercise 'dips'). So avoid that position (it twists the AC joint) and be careful with your sleeping position. You may need to sleep on your back for a while. Good luck!
I had a trauma on AC joint (both swelling and pain), but after one year its still not perfect ... but thats a long story. Before that I did martial arts and lot of handstands - including standing on only one hand. Is it possible that handstand prepared AC joint defect? I never mobilized SC joint... Good to know that. :) Thank you for the exercises.
Lifting your arm right up, or back, to the extremes of motion puts extra torsion on the AC joint. (Especially if your SC joint isn't moving sufficiently). Then adding you body weight to that adds even more pressure, so yes, handstands can irritate AC joints quite easily.
Really appreciate the video, I've been struggling with this shoulder and lat pain for over a year now. I'm going to start incorporating these recommendations into my routine. Has anyone also experienced elbow pain along with AC joint issues? My inner elbow has also been an issue over this time, same side as shoulder. Thoughts?
The pec minor tightness that often comes with AC joint problems can also cause 'thoracic outlet syndrome' which may cause pain in the elbow. So check out my new video on AC joint pain that shows how to release pec minor. Then also have a look at my thoracic outlet syndrome video which talks about pec minor too
Chuffed it was helpful! Definietly chek out the new video on AC joint pain though. The Pec release is VERY helpful! th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I really like your videos. Your demonstrations are amazing and clear. I have been learning a lot from you. Could you please made a video of the sciatica pain exercises. Many thanks
Injured mine bench pressing. Its been like 6 months and there is no pain throughout day... but once i load weight i notice the pain. Seems like it will go on forever. Ive probably watched every youtube video on this so far. Ive honestly given up now i just run for my workouts. Thanks for these tips though!
If it's really chronic, make sure you never do Dips at the gym, or allow your shoulders to come too far back with bench press, or you'll keep aggravating it. And try to mobilise the SC daily--the most effective way is with a percussion massage gun (you may have seen my video on that). Good luck, Michael. The trickiest musculo-skeletal issues are alway cases with hypermobility in some of the joints, like this.
Thank you for your detailed exercises. I was in a car accident over a decade ago where I slammed into the door of the car at approx. 40mph this caused what I was told was a SLAP injury. I was told that I would need surgery to cut the tendons on top of my shoulder so the clavicle would lower back down and heal. I opted not to do this and just mitigated my injury. Now that I am getting older (50) I am loosing nobility. Is there shoulder manipulation therapies to bring the clavicle down to its proper position. Thanks
You don't need to feel any stretch. It's mobilising the sc joint not stretching a muscle so you won't feel much but for it anyway. Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I have pain in my ac joint, making me unable to lift heavy weights, this came after weeks of feeling like wanting to pop my clavicle. I hope I can get better as soon as possible .
Yes, do these exercises daily. And be careful about your sleeping position. That feeling of wanting to pop your clavicle is SC joint restriction. ( I'm doing a video on mobilising the SC joint with a massage gun, to help take pressure off the AC joint, very soon so that's one extra thing you could do too)
Going to give this a try, I hurt my left shoulder lifting at work 11 months ago. Started to do physio every week. I was not getting any better so I had to get a steroid shot which helped somewhat. hoping this helps me out.
You can also use one of those home vibration muscle massagers (on a low setting) on the SC joint to loosen it, KeiserG. You might need to put a folded cloth over the SC joint to make it comfortable, but I do that every now and then to keep my SC joint free. Good luck!
Thanks for this video. Very good! I came off my bike stupidly about 6/7 years ago and land on my shoulder and although I can still use my arm fine and have good overall movement, my AC joint must have got slightly damaged as I have a slightly more noticeable raised bump on the end of my right shoulder. Occasionally it bothers me every now and again. I'm going try out these exercises. I think the way I sleep to wasn't good and I will try and sleep with a straighter top leg. (I can relate to that demonstration). I was wanting to ask is swimming good for AC Joint injury. I enjoy swimming and sports in general. Thanks for help and exercises
Yeah, it can be a frustrating problem. I've actually been working with a new way to release the SC joint much faster with one of those percussion massage guns (with the hollow tip) so I'll release a video on that in a couple of weeks.
Just wanted to follow up; I did these exercises to the best of my ability and tried to adjust my sleep positioning to the best of my ability…and my ac joint sharp shooting pain is gone. Seriously. Thank you so much for sharing your knowledge and improving my life!
Exactly what I'm looking for. Thanks a lot. What do you have to say about thoracic outlet compression and ulnar nerve subluxation combined with AC joint pain and scapula movement restriction?
Man, that's a tricky question (with a complicated answer)! Thoracic Outlet Syndrome could cause a pain that mimics AC pain. However, it's much more likely that poor scapula movement and position (the top of the shoulder blade tilting too far forward) is causing a torsion on the clavicle, resulting in both AC joint strain and pressure on the Thoracic Outlet nerves. If that's happening in you, make sure you stretch your pecs, and strengthen your Lower Traps and Serratus Anterior (using the exercises in this video and my video on fixing shoulder pain). I'm going to make a new shoulder video at some stage with simpler exercises, so keep an eye out for that. Hope that helps!
I have some ac seperation mostly because of pushups and working out, I have tried many things like strengthening my rotator cuff and these exercises too. They help but I really want a permanent solution to this problem. My shoulder doesn't really have much pain but it makes a lot of popping sounds, and the joint feels weak I can tell that if I do something which puts too much strain I can hurt my joint. This had been going on for around a year now also I am 17, so I am hoping that I can fully heal my joint.
Make sure you avoid exercises like dips, Subhrajyoti, where the arms are under load and the elbows extend behind the body. It really aggravates AC joints. Be careful with your sleeping position (not to roll forward onto your shoulder). And definitely start mobilising your SC joint. Good luck
@@BodyFixExercises thank you, can you suggest some rehab exercises other than what's shown here and also how long do you think it's gonna take for it to heal so that I can do heavy exercises.
The only other thing I can suggest is to use a percussion massage gun to loosen the SC joint and pecs. I have a video on that. As far as time frame is concerned, it depends on the severity of the hypermobility and what you do to re-aggravate it. If you do dips or sleep in that bad position I mentioned, it'll never get better. If you do everything right, usually 3 weeks to 3 months
****UPDATED VIDEO WITH EXTREMELY HELPFUL EXTRA TECHNIQUE: th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I've discovered that releasing the small, superior portion of the the Pec Major, where it attaches directly onto the collar bone, helps AC joint problems enormously so check out the new video link!!
❤️👍🌟🌟🌟🌟🌟
Incredible. The pec minor ball-release you advised immediately relieved the clicking and popping I've been struggling with for years. Thank you so much
Wonderful!
I love how the camera on my phone finally watches me stretch a part of my body and suggest the appropriate video
😅😜📷
Government always watching you.
I watched a lot of AC joint pain videos on TH-cam and this is one of the best! Thank you
Thanks Markus! Very nice of you. And in case you didn't see my recent video on AC joints, I've discovered that a percussion massage gun (some are pretty cheap on Amazon) can loosen up the SC really quickly, so they're very handy too.
Bro literally fixed my shoulder I love you
Lol. Glad to help, dude.
Check this one out too. Release the attachment of the pecs to the collar bone can help stop it from coming back
Wow, amazing! I've been dealing with neck, shoulder & collarbone pain & discomfort for 18 months. This video nailed my posture pitfalls & the exercises have had an immediate effect. Thanks for such clear & concise presentation too.
No worries! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Perfectly diagnosed my shoulder pain that I used to get repeatedly while bench pressing with a barbell, your exercises also helped in reducing the swelling and haven't got the pain since then even after benching more than 80 kilos! Thank you, good content indeed.
Awesome!
i just want to say that i love ur vids man ur a great person id comment that on every video my my shoulder hurts hah. plus i love that u throw in facts it helps with a credibility and you offer tips in the middle of the video so i can hear them while i try on the stretches and exercises.
Thank you. You're very kind! 🙏🙏🙏
Definitely will start these exercises! And avoid the really bend knee when sleeping. I always sleep like that.
Perfect!
Same
@@BodyFixExercises sir I have ac joint arthritis can that inflammation will heal itself
I watched a lot of videos on how to recover my AC joint pain. This guy is the only one out of 10 videos that actually gets it
Hey, thanks man. Actually, I'm planning on updating my AC joint video on the next few weeks. Have discovered that tightness in the highest fibres of the pec major (that attach to the collar bone) add significantly to AC hypermobility. Will update video when I can. Would help people who have traumatic AC pain too. (Falls off bikes mainly)
@@BodyFixExercises I tried the stuff you taught before my push workout today and I was hoping it would feel a little better. Not sure it felt better but hopefully it will after I do the stuff you showed me a lot more
OMG...I believe you may have hit on my trouble. I've been to an Ortho, and had p.t. and nobody ever mentioned this to me....just a pulled or strained sternocleidomastoid muscle! Nothing has helped me. I'm going to buy a tennis ball now and do all of these exercises! Thankyou from the bottom of my heart!
Check out the updated video. Has an extra technique that really helps!! th-cam.com/video/6QJCmFArFV4/w-d-xo.html
It's incredible that I went to 3 different physiotherapists and they weren't able to identify what my problem is. They said 3 different things, from muscle damage to tendon inflammation...
I've had AC joint pain for around 3 years at this point. It started very intense during a calisthenics workout, I couldn't work out for a few months afterwards. Then it became managable on its own, but never went away.
Today I started digging into the anatomy of the shoulder and found out about the AC joint. I realized that is exactly where I feel the pain, which brings me to this video. Thank you for the content and the explanation, I hope this will help me finally get rid of my pain!
Are AC joint issues rare, and/or hard to diagnose? I am wondering why I was misdiagnosed so many times. Did I do a poor job explaining where the pain is maybe?
AC joint issues are less common. But I've had it, so I know a fair but about it
Thanks for this and demonstrating the exercises so clearly. Also, thanks for not shouting at the viewer, some of the other videos on TH-cam are not watchable for me because the demonstrators, whilst knowledgeable, speak so fast and so loud. I recently hurt my hip and for about 3 weeks I could only turn over in bed by hoisting my body weight up with my arms straight, hands pressed into the mattress. Seems I've definitely strained my AC joints. Hip is great now, but shoulders very painful, hopefully to be rectified soon.
I'm glad to help. It sounds like your shoulders have been quite bad. Make sure you check out this video too... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
This is a really important missing piece of my shoulder pain. Really can't thank you enough
No probs. Check out my updated video on AC too!
You are absolutely great. I have tried this exercise and i am getting better. Now the pain has reduced. Thank you so much. I had tried so many other exercises but nothing worked
Definitely check out my updated video on AC joint pain. It has a very helpful extra exercise
You put your finger exactly on my problem. All the causes of this problem that you mention are the ones I am guilty of. I feel very good now and trust that your recommendation will be right on the money for me and solve my AC joint pain problem. Thanks 2:54 3:29. sleeping position 4:02 4:40 5:20
Thank you so much for this very helpful video. I have been suffering with a painful ACJ for 4 months. It was originally misdiagnosed by a physio! She then gave me exercises which made it worse and delayed the healing process. A second and third opinion gave the diagnosis of sprained ACJ. I’m trying to avoid an injection so I will definitely try these techniques. Warm wishes, Sam !
Hey Sam! Good luck with it!
Make sure you check out the updated version of this video though, because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Very Professional and easy explained. Thank you for this!
Thanks Gabriel!
I play some mobile games on my bed while on my side and was starting to get AC Joint pain.
The moment I did the initial sitting exercises I almost immediately felt a sense of relief, like something "released" in there. I used cross friction massage on that SC Joint in your second treatment instead of a tennis ball and that freed it up even more. Thank you so much. Very happy that it just takes simple stretches to clear this up.
Check out the Pec release in this new video too. Really helps....
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Excellent video. This helps tremendously. I especially appreciate the segment about sleeping positions
Imma try these ons out. I'll come back in a week to keep y'all updated!
Awesome. But check out my new video on AC joint pain too because there's one extra thing I've found that can really help.
Have been searching for this type of information and this is the best video on the topic. Brilliant work
Thanks. There's an updated version, so you can check that out too
Excellent way of explaining this painful situation. I'll put this in practice and let you know. Thank you very much for sharing this knowledge and have a nice day.
Thanks David. Hope it helps!
Amazingly simple and brilliant, thankyou, may GOD grant you abundance in all that is GOOD. Thankyou.
Thank you!
Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Very very helpful... I wish I saw it before!! Thank you so much and I wish everyone a quick and definitive heal !🙏
Thanks!
Will the ac joint pain ever go away?
Will it ever heal completely?
Wish I had of saw this earlier as well. I could have been healed by now
I have clavicle pain from sleeping. This is so helpful,
Great to hear! Check out the updated video too... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Thank you for sharing this information with me on fixing Ac joint 🙌 👌 🙏
No problem 👍
Definitely check this updated video on AC joint pain though too... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Great content thanks. 67yo Localised AC pain sudden onset while doing push-ups 8 mths ago and pain no better. xrays, doctors, physio, some widening but generally no idea, the physio told me I was too old and it will always be sore.
Sack your physio. You're never too old to improve, especially not at 67yo! That's just a cop out by your physio. Makes me mad.
Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Amazing !!!!!! I felt an instant relief from my AC joint pain right away. Honestly, the joy you get when your body feels relieved and without any pain can't be put into words. Thank you so so much.
Awesome!!
Make sure you check out the updated version of this video too because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Thank you good sir, I thought my problem couldn’t be fixed without surgery (or so I was told by an internet stranger) but I just did the first stretch and had immediate relief!
Check out the updated video. Has an extra technique that really helps!! th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Thanks I got diagnosed with ac joint damage about a month or so ago after say 4/5 months of pain it doesn’t hurt to press only movements and lying on it was given exercises by physio but didnt do them will do these ones tho the pain doesn’t last as long as it did now but still getting everyday I do yoga which is meant to help shoulder pain thanks
Really I check so many videos related ac and sc pain but really this is the best video 👍
You are very kind. Thank you.
I so happen to do a bunch of dips and rows early in the day and ended up napping on a not so comfy couch in the position you showed and I woke up with a lot of AC pain. This video verified my theory. Thanks for the stretches!
Thanks for sharing!!
@@BodyFixExercises I’ve been sleeping how you suggested and did the stretches. No longer have any pains! Thanks again 💪🏽
The overlays of the muscles amd bones are awesome
Thanks! 🙌
When you said you might hear a click in your SC joint, I heard 3 lol. It was a new move for me. Thanks for the vid!
3 is impressive. Lol. Must have been a rib joint loosening too. Some of the ribs can get stuck too when it shoulder scrunches forward in bed (or after hours on computers). Sounds like you needed it!
Very helpful and clearly demonstrated exercises thank you !
Cheers Lisa. Thanks for commenting!
Thankyou for your video. That made the process completely clear and easy
Glad it helped. Check out my updated video too though!!
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Wow, it works, legs cross, and turned to look back, and the cracking sounds went down %80. Thank you
Awesome!
Be sure to check out the updated version of this video too because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
i combined these exercises with some from a German video and they help. though I didn't understand the first stretch exercise. thank you
No worries. Check out the updated video here...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
very useful,clear and thorough video! thank you Stefan!
Thanks Michele!
I have issues with c5'6 and c6,7
Mild disc buldge
And Clavicle and scapula issue
Same as your are giving tips and excercise for that point.
Sitting legs crossed is going to set yourself up later for knee pain and problems. Thanks for the great info. This is needed to supplement the other info out there. Sleeping with my shoulder scrunched for years, did this joint in.
Cheers travleer1. Check out my video on using a massage gun to help fix AC pain. Really helps.
this is perfect! my new favorite chanel
🙏🙏🙏
been struggling fully recovering from my AC joint seperation in January. Hopefully doing some of the SC mobility may help reduce the movement of my AC joint. Thanks a lot!
SC restriction is more likely to be the cause of AC hypermobility in cases with no trauma. BUT some cases where trauma is the cause don't heal as well as they should because of undiagnosed SC restriction, so go for it! Good luck Tom, and thanks for commenting.
Keep going .these exercises really work don't give up.
Thanks ¥THEGAME¥
Update?
@@berzerkfury1459 These helped a lot, I barely have much shoulder pain anymore and these definitely helped. On top of a lot of rotator cuff strengthening/mobility.
Fantastic video! Thank you for caring and sharing. I sure hope these techniques help with my issue. Great info!
Glad you liked it! 🙌
So amazing these videos, and have helped me immensely. I play guitar so get shoulder strains like this. Thanks Doc!
No worries! Glad to help!
Thank you for the video. I have been having pain in my right shoulder since February 2021. Will start the exercises. God bless you!
Good luck Isabel!
I have had 3 failed ACJ Reconstruction [modified weaver dunn] and this has given me immense relief - thank you so much. If I could make a request: could you please make a video (or advice) for ACJ strain while sitting and typing? Thank you, Stefan.
Hey Adrian. I'm glad my video helped. Make sure you check out the one with the massage gun too for AC joint problems because they can be very helpful. Regarding your request for a video on ACJ strain and typing, I'm not sure I could provide enough info to warrant a video, (and it's a very specific topic) but here's my thoughts... make sure that your keyboard and mouse are positioned so that your elbows are always beside your body. This will ensure that your scapula is in a neutral position so there is minimal torsion on the AC joint. Avoid craning your head forward or down, as this will affect scapular position too (by pulling on the Levator Scapula muscle which attached to the scapula. My Chin Tuck Plus video might help you with posture, but just be sure your arms are just to the side on the chair while doing this exercise, not behind your body.) Good luck!
Thank you very much!
No worries!
Man thanks very much i always thought my SC joint must have problem but never gave and attention and it always cracks. My sleeping postion is bad and my pac minor is also tight. Best video on this topic.
You're welcome! Check this video too. It's an updated video on AC joint problems and contains extra info... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Wow.thanks for video,i think i tore mine in the gym doing shoulder shrugs to heavy of weight
That'll do it
Great video. thank you
Glad you liked it!
Great explanations and demonstrations. My AC soreness isn't really chronic - I just seem to aggravate it a lot. At work, I lift heavy bags full of mail parcels, for hours per day. I have to lift them high enough to throw them into a big, cubic box about waist high. Sometimes I'll end up lifting _two, three, or four_ bags (bags in each arm) because we're trying to get done quickly. My muscles are apparently (barely) strong enough to do this, but if I do it too aggressively, my AC joint can become inflamed for a few days. Right under the skin, on the bony top of the AC, sore to the touch, or when simply raising my arm. This happened just yesterday.
I'm thinking I need to strengthen all of the involved muscles and use better (more controlled) technique, along with doing the exercises and movements you've demonstrated. Also, in the meantime before I go back to work tomorrow night, I'm going to be taking some anti-inflammatories. Not sure whether you'd recommend heating or icing the AC at this point...
Cheers!
Definitely ice the AC joint. That soreness in your AC to touch is classic inflammation (heat would cause more blood in the area, so more fluid, hence more inflammation, but ice does the reverse and reduces that inflammation). If lifting overhead aggravates the AC, then you need to improve upward rotation of the shoulder blade. My video on Fixing Shoulder Pain will show you how to do that. Good luck!
@@BodyFixExercises Thanks very much for these insights!
No worries omnipop! Thanks for commenting!
Thank you am suffering since two months really painful.
Hey Blue Sky. If your AC joint is really painful the hypermobility will have caused a lot of inflammation in the joint. You can settle that down by putting an icepack on the painful AC joint. NOT heat. Ice it a few times a day for 10 minutes a time to settle it down. (See my 'When to use heat and ice' video for details). I'll be adding a new video on strengthening the Serratus Anterior and Lower Traps so keep an eye out for that. Good luck!
@@BodyFixExercises thank you so much. I am reading this having an ice pack already in place. My daily life has slowed down so badly with this awful pain. Sleep is worst. I am going to do the exercises you provided. I have a scan coming this week. Let’s see. But thank you so much.
If it's that bad, a scan is a good idea. Try to avoid lying on that side too much. Good luck!
Very clear instructions and so helpful! thank you! Also the video in your link highly recommended in concert with this one, thanks for that too.
Hey bowiefb! Hope it helps!
Thank you!
You're welcome!
Perfect video..,👌👌👍😊thankew so much for making this vdo
Most welcome 😊
That work out is good.
Cheers!
Great video - best I’ve seen on the topic.
Thanks Kevin!
Thank you for this video. Currently taking notes. 2 years ago, I was doing dips and went too deep ROM and I am still dealing with it. The tenderness on the AC joint went away, but it seems to still be hypermobile and get flared up quite easily if I do too many push ups - very frustrating. I suspect for a chronic injury like this there are some structural issues causing constant aggravation like a bound up SC joint. I will try these release techniques. Thank you for this video.
Make sure you watch the updated video too
Thank you Sir
Most welcome!
I'm having this joint separation for 5 months , I'm gonna try these exercises, thanks
Here's the updated video...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
@@BodyFixExercises well done
This helped me a lot! Thank you so much!
Great to hear, Mary! Thanks so much for commenting!
Thankyou !
I’m struggling bad at the moment . Pain is terrible
When it's painful and inflamed you can always settle it down with an icepack. 10 minutes icing, 10 minutes rest, and repeat a few times in a row. This will reduce the inflammation and therefore pain quite a lot usually. But then you need to address the underlying cause, (which is SC joint restriction in most cases if there's no history of trauma) so the inflammation doesn't build up again. The worse position is with your elbow behind you and the shoulder tilted forward (like doing the gym exercise 'dips'). So avoid that position (it twists the AC joint) and be careful with your sleeping position. You may need to sleep on your back for a while. Good luck!
@@BodyFixExercises thankyou .. I will do that now
Thank you
Pleasure Angelia
I had a trauma on AC joint (both swelling and pain), but after one year its still not perfect ... but thats a long story. Before that I did martial arts and lot of handstands - including standing on only one hand. Is it possible that handstand prepared AC joint defect? I never mobilized SC joint... Good to know that. :) Thank you for the exercises.
Lifting your arm right up, or back, to the extremes of motion puts extra torsion on the AC joint. (Especially if your SC joint isn't moving sufficiently). Then adding you body weight to that adds even more pressure, so yes, handstands can irritate AC joints quite easily.
LMT with ac joint separation/inflammation. Great video. Subscribed.
Welcome aboard!
So I’m really glad I found the chiropractor open on Sunday because apparently I had a rib out of place under my scapula
Causing AC joint pain?
Really appreciate the video, I've been struggling with this shoulder and lat pain for over a year now. I'm going to start incorporating these recommendations into my routine. Has anyone also experienced elbow pain along with AC joint issues? My inner elbow has also been an issue over this time, same side as shoulder. Thoughts?
The pec minor tightness that often comes with AC joint problems can also cause 'thoracic outlet syndrome' which may cause pain in the elbow.
So check out my new video on AC joint pain that shows how to release pec minor. Then also have a look at my thoracic outlet syndrome video which talks about pec minor too
Fantastic video and expertise. Noticed reduction in pain immediately. Thank you!
Chuffed it was helpful!
Definietly chek out the new video on AC joint pain though. The Pec release is VERY helpful!
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I really like your videos. Your demonstrations are amazing and clear. I have been learning a lot from you. Could you please made a video of the sciatica pain exercises. Many thanks
Thanks very much, Hajnal! Ok, I'll put sciatica exercises on my video subject list. Good idea!
Injured mine bench pressing. Its been like 6 months and there is no pain throughout day... but once i load weight i notice the pain. Seems like it will go on forever. Ive probably watched every youtube video on this so far. Ive honestly given up now i just run for my workouts. Thanks for these tips though!
If it's really chronic, make sure you never do Dips at the gym, or allow your shoulders to come too far back with bench press, or you'll keep aggravating it. And try to mobilise the SC daily--the most effective way is with a percussion massage gun (you may have seen my video on that). Good luck, Michael. The trickiest musculo-skeletal issues are alway cases with hypermobility in some of the joints, like this.
How are u now ?
Fantastic video! Very well put together. Thank you my friend.
Thanks Blake!
This is so effective
🙌🤜
Thank you for your detailed exercises. I was in a car accident over a decade ago where I slammed into the door of the car at approx. 40mph this caused what I was told was a SLAP injury. I was told that I would need surgery to cut the tendons on top of my shoulder so the clavicle would lower back down and heal. I opted not to do this and just mitigated my injury. Now that I am getting older (50) I am loosing nobility. Is there shoulder manipulation therapies to bring the clavicle down to its proper position. Thanks
Watch my "collar bone pain" video. That might help
Thank you so much doctor !u helped me out with ur video🔥♥️ may god bless you
A pleasure! Thanks for your message!
Thank you i really appreciate the video. I searched for answers to this pain i have after tricep dips yesterday. Thank you
You're so welcome!
make sure you check out my new Ac joint video with the pec release!
Great stretch
Thanks! Be sure to check out the updated video because it has an extra technique that really helps.
gracias doctor por su trabajo!
¡Un placer!
Thanks so much. I've hurt mine twice carrying heavy decking timber or pavers in the garden.
Yes, carrying heavy objects tractions the joint so try to avoid lifting heavy stuff
@@BodyFixExercises thanks. Live alone so hard to find anyone available to carry things lol I need to be more mindful of what I'm trying to pick up.
I really like your videos and I will try all of your suggestions! I do not feel any stretch with the ac joint stretch though, any tips?
You don't need to feel any stretch. It's mobilising the sc joint not stretching a muscle so you won't feel much but for it anyway.
Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint...
th-cam.com/video/6QJCmFArFV4/w-d-xo.html
I have pain in my ac joint, making me unable to lift heavy weights, this came after weeks of feeling like wanting to pop my clavicle. I hope I can get better as soon as possible .
should I stretch and rehab my shoulder daily?
Yes, do these exercises daily. And be careful about your sleeping position. That feeling of wanting to pop your clavicle is SC joint restriction. ( I'm doing a video on mobilising the SC joint with a massage gun, to help take pressure off the AC joint, very soon so that's one extra thing you could do too)
@@BodyFixExercises yes o guess it's because i sleep on my injured side most often
Rich content. Thank You!
Thanks Vitor!
Superb sir👍
Thanks. I'm updating this video with some really helpful new info in 2 weeks time so keep an eye out for that!
Excellent Video Sir!!!
Thank you very much, made a great difference 👍
Glad to hear that. Make sure you watch the updated video on AC joint pain too. It has a great extra technique!
I have a problem, I have this pain then when I inhale much air my shoulder aches. 😔
Pain while taking a deep breath is usually rib related. Try this video... th-cam.com/video/VpFBbxp67lE/w-d-xo.html
Going to give this a try, I hurt my left shoulder lifting at work 11 months ago. Started to do physio every week. I was not getting any better so I had to get a steroid shot which helped somewhat. hoping this helps me out.
You can also use one of those home vibration muscle massagers (on a low setting) on the SC joint to loosen it, KeiserG. You might need to put a folded cloth over the SC joint to make it comfortable, but I do that every now and then to keep my SC joint free. Good luck!
Good luck I had exactly the same experience I ended up getting surgery. Took me 6 weeks to heal fully and i was benching a lifting again. 💪💪
Thanks for this video. Very good! I came off my bike stupidly about 6/7 years ago and land on my shoulder and although I can still use my arm fine and have good overall movement, my AC joint must have got slightly damaged as I have a slightly more noticeable raised bump on the end of my right shoulder. Occasionally it bothers me every now and again. I'm going try out these exercises. I think the way I sleep to wasn't good and I will try and sleep with a straighter top leg. (I can relate to that demonstration). I was wanting to ask is swimming good for AC Joint injury. I enjoy swimming and sports in general. Thanks for help and exercises
Thank you for this video
My pleasure
Thanks Doc. I've been fighting pain for almost 2 years now. It's from me side sleeping :(
Yeah, it can be a frustrating problem. I've actually been working with a new way to release the SC joint much faster with one of those percussion massage guns (with the hollow tip) so I'll release a video on that in a couple of weeks.
Brilliant, thank you.
Cheers Sw88
Thank you for this!
No worries Danny. Hope it helps
Super great information.
Thanks!
Thank you so much for this!! Such helpful information.
Thanks Evangeline!
Just wanted to follow up; I did these exercises to the best of my ability and tried to adjust my sleep positioning to the best of my ability…and my ac joint sharp shooting pain is gone. Seriously. Thank you so much for sharing your knowledge and improving my life!
Excellent crystal clearly explained content !!❤❤❤
Glad you liked it!
Exactly what I'm looking for. Thanks a lot. What do you have to say about thoracic outlet compression and ulnar nerve subluxation combined with AC joint pain and scapula movement restriction?
Man, that's a tricky question (with a complicated answer)! Thoracic Outlet Syndrome could cause a pain that mimics AC pain. However, it's much more likely that poor scapula movement and position (the top of the shoulder blade tilting too far forward) is causing a torsion on the clavicle, resulting in both AC joint strain and pressure on the Thoracic Outlet nerves. If that's happening in you, make sure you stretch your pecs, and strengthen your Lower Traps and Serratus Anterior (using the exercises in this video and my video on fixing shoulder pain). I'm going to make a new shoulder video at some stage with simpler exercises, so keep an eye out for that. Hope that helps!
@@BodyFixExercises i think i need it.
you bounce around allot the floor, the wall the ground, the bed.
Great video
Cheers, Callum.
Thanks I like it easy speech
Thanks Marie
Here's the latest video on AC joint pain... th-cam.com/video/6QJCmFArFV4/w-d-xo.html
Can a tight/locked SC joint become swollen if left? Thanks for all you do!
Inflamed, absolutely.
But they are never actually visibly swollen
I have some ac seperation mostly because of pushups and working out, I have tried many things like strengthening my rotator cuff and these exercises too. They help but I really want a permanent solution to this problem. My shoulder doesn't really have much pain but it makes a lot of popping sounds, and the joint feels weak I can tell that if I do something which puts too much strain I can hurt my joint. This had been going on for around a year now also I am 17, so I am hoping that I can fully heal my joint.
Make sure you avoid exercises like dips, Subhrajyoti, where the arms are under load and the elbows extend behind the body. It really aggravates AC joints. Be careful with your sleeping position (not to roll forward onto your shoulder). And definitely start mobilising your SC joint. Good luck
@@BodyFixExercises thank you, can you suggest some rehab exercises other than what's shown here and also how long do you think it's gonna take for it to heal so that I can do heavy exercises.
The only other thing I can suggest is to use a percussion massage gun to loosen the SC joint and pecs. I have a video on that. As far as time frame is concerned, it depends on the severity of the hypermobility and what you do to re-aggravate it. If you do dips or sleep in that bad position I mentioned, it'll never get better. If you do everything right, usually 3 weeks to 3 months