I know it’s not a substitute for medical advice, but on the US, healthcare is very expensive and privatized. I have successfully rehabilitated an ankle sprain on my own through education and will be doing the same for my ac joint separation. Thank your for videos like these!
Thank you! I am an older swimmer, amature, and just recently have had "swimmer's shoulder", as a result of lack of back muscles and scapular muscles strength. My acromion hurts and is strain now due to shoulder overuse during swimming, instead of lateral and seratus anterior etc. This shoulder recovery plan is just what I need right now. Thank you!
Best pain relief video I've seen so far. My pain is going slowly away after every exercise you've shown. I love it! Keep doing wonderful work. Wish you the best luck.
This is great shoulder feels sturdier already, shoulder use to be tilted down & forward. After these excercise it is straight & almost like new wow. To any readers don't let the shoulder tilt forward maintain upright posture
You are an absolute lifesaver. Been dealing with AC joint pain for over a month with no relief. I have increased range of motion after running through these ONCE and feel relief I haven't felt in a month. Thank you so much
I've been doing this for a couple of weeks, and it's working great. An unexpected additional benefit has been my neck, at the base, has loosened up greatly. Didn't realize it was a problem until I started this.
i got an ac sprain almost 3 months ago and ive completely finished the treatment but shoulder popping and clicking still bothering me when i rotate my shoulder on internal rotation is there any solutions for this ( is following those exercises every day will reduce popping over the time ? )could you give me a response to this ? thank you for your attention
Man, over 8 months of pain instantly gone for me well the tightness is now relaxed and kind of warm/ slightly swell, ready for bed! Seriously thank you for this video and these stretches.
Thanks, i was injured almost one years ago when doing bench press with heavier dumbell. After checking the MRI , i think my ac joint injuery grade was level one, , this video really helps my shoulder's Rehabilitation.
Mine has been killing me for about two months. I go to the gym 5 days a week. I can't do any benches or shoulder presses. Did you follow all these steps, and how long did it take for it to get back to normal
Had an accident few days ago while cycling and I still got pain through internal rotation and extension. The inflammation on top of the AC joint is almost gone. So I have started with the friction massage, as it seems to relieve majority of discomfort. Looking forward to do the exercises, once I'm pain free; which seems to be around 7 to 10 days mark after the accident for me. Thanks for the detailed and concise information!
i did those exercises now i feel much more better - i did arthroscopic surgery for shoulder impingement and rotator cuff tear 2 years ago but i still have strain and pain , i will try to do your video everyday and please suggest me more exercises i can do at home because i dont want to go again for surgery thanks alot
Hi Sarah, I would focus on just continuing with these initially if you are feeling the benefit. Once you feel you have gone as far as you can with these stretches and exercises that would be when I would suggest going to a physical therapist so they can assess you and tailor a programme specifically to your needs based on tests that they would carry out. Wishing you all the best! Travis
Thanks for your video! It's so helpful. I fell down my road bike for 4 months, and my AC joint was separated for grade 2. Now I can ride my bike but I cannot hold tight to my handlebar, so I can only ride slowly like 20-25km/h. I'm 28 years old and do not want to accept the surgery. I'm doing some exercises with my 1.5kg db and some bonds.
Hi Hannah! Thank you for the kind words and I am wishing you all the best with your recovery! Do let me know how you get on with these exercises and stretches :) Kind regards, Travis
I just had crushed by an accidentally moving car. My big body stopped the moving car, by being crushed and stuck under the car. Thank God, I don't have any bone crushed, just bruises on my knee, thigh, sole, back, and hip, and the most painful one, my shoulder. On my shoulder there are burning bruise, and my AP got stretched. And that's what brought me here. I hope your video got me healed in no time.
I recently injured my ac during outdoor exercise and I've got some sort of tear, which sucks. This video explains everything so perfectly and the I really look forward to trying these exercises and start my rehabilitation. I've had my injury and shoulder pain for three weeks now.
Hi Tim, For level 3 separations I would wait at least 3 weeks before doing any rehab other than gentle range of movement drills. When you can complete all ranges of movement without any pain, that would be when you could progress onto these exercises and stretches. Hope you're recovering well! Travis
I sprained my AC joint 2 weeks ago and it is almost feeling back to normal; almost full range of motion, I just still can't do any push ups or pull ups yet. I will start doing these daily! Thank you!
Hi buddy, I have no loss in ROM but pain when bench pressing and a throbbing ache around the AC area all day a couple of hours after exercise, Is it possible to get tendinitis in the AC joint? I don't think it's a sprain
Thanks for the help i was just wondering i finished treatment and i now feel better but i have a very visible bumb on my shoulder . Is there any way it can be treated?
Hey! Firstly great job on doing so well with the treatment and I am glad you feel better! With regards the bump that would be a question for a physiotherapist who can see it and assess you in person. Kindest regards, Travis
Hi Yianni, Incredibly difficult question to answer as it depends on age, severity of the sprain or separation, if there are other injuries to account for, fitness levels, access to rehabilitation kit, I can go on and on but I would be looking to get someone back to function within 6-12 weeks dependent on grade of injury, then back to full strength within 3-4 months. (if they follow the rehab protocol diligently) For incredibly minor injuries it can be only a few weeks to get back to full strength. Kind regards, Travis
Hi Ahmed, You can start off as little as once or twice a week to see how you respond, but don't do more than 4x a week with a days rest inbetween. Wishing you all the best! Kind regards, Travis
I've got the worst grade injury on my ac joint. its been like this for 10 months despite doing exercises like this every week and had to get a shot to stop muscle swelling. the shot helped somewhat but now its still very weak and I feel it wont get any better and it'll be stuck like this for years to come
Hello Keiser, 10 months does sound like a long time, have you been able to see a physiotherapist or sports massage therapist in those 10 months? Initial phases of rehabilitation should restore your range of movement then once that has been established a careful return to strength and stability exercises can be chosen for the shoulder. All AC Joint separation clients end up with a bit of a lump on the shoulder which can't be helped. . I am not sure where you're located but AC Joint injuries are very common in Rugby, so if you have a rugby team near you it might be worth asking what physiotherapist/sports therapist they use. That way you can work with someone who has seen probably hundreds of AC Joint separations. Wishing you all the best Keiser and keep positive! Travis
@@UKFH I forgot I commented here. but a little update. things for me havent gotten better. had my second cortisone shot which helped for the shoulder pain mostly. but its still an issue. unable to work until I sort something out. I did manual labor for my job lifting heavy every single day lead to this injury. might have to go the compensation route/ surgery as its still causing me grief. I hope the others in here have had their shoulder issues resolved!
After 25 to 30 minutes of running, the AC joint becomes swollen and sprained.After stretching the pain stops for some time.Can the broken AC joint be repaired and can I start running again?
Hi Metazilla, Shoulder warm up before exercises: th-cam.com/video/NDy2lxLMntk/w-d-xo.html&ab_channel=TravisTarrant Shoulder stretches for internal rotation: th-cam.com/video/yDIEsHQb0_Q/w-d-xo.html&ab_channel=TravisTarrant Kindest regards, Travis
Hi Dhilan, As long as movements were kept within a low weight and done very slowly both concentrically and eccentrically. If you felt any pain/ sharpness you would stop immediately. Kind regards, Travis
Thanks for this! Very useful. I've started from today, I'm not in major pain but some swelling around AC joint recently and slightly raised compared to other one. I defo think mines due to too much overhead shoulder press or going to heavy (too quickly) on chest press. Do you think it's okay to apply ice pack for few mins after doing this?
@Adarsh Baheti Hey, sorry for late reply. I'm completely fine now no pain at all. I can't remember how long it took to recover to be honest as it was some time ago. Just listen to your body and don't do anything that causes more pain this area. You can slowly build your strength back up over. Once I was better this really help me prevent any shoulder pain th-cam.com/video/ssH35JwmwTM/w-d-xo.html. Also I changed to dumbbell bench press instead of barbell ones once I was better for this this video really helped, mainly the dropping your shoulders down and back and pinching almost th-cam.com/video/5n9TlaoRD58/w-d-xo.html. Hope this helps and only follow these TH-cam videos once you start to feel better.
Hi Charles, At that stage the injury would still be acute so I woudn't do much until swelling and inflammation has gone down. After that gentle range of movement exercises for the shoulder. Kindest regards, Travis
Hi Nick, I can't be sure without seeing you and giving you a specific exercise prescription tailored to you, however it would be worth a shot! Kind regards, Travis
Ya my boy is only 8 years old .he woke up.i seen at the wnd of his arm was like a small golf ball size . And i started looking this up . Its right where u are saying .
Can kayaking and hours of paddling cause an AC injury, that is the only thing I have been doing, and I have no loss of movement in my shoulder, and only pain is when pressing down on the bump on top of my shoulder
Hi Dennis, Hard to say without seeing and properly assessing you but it is possible yes. The good news is you have no limitation in range of motion which is usually the immediate sign of AC injury along with pain, redness and swelling. Kindest regards, Travis
How soon is acceptable to start these? I had a grade 2/3 tear from snowboarding about 3.5 weeks ago. Planning on taking it easy but snowboarding this weekend after taking the month off. I've been doing band work, simple body weight workouts and stretching, pushups where no pain is present, and doing no more than 5lbs for shoulder workouts like flys etc. Just want to be sure I'm rehabbing correctly for the fastest recovery possible
Hey Rollin! Typically I get clients to start gentle exercise once inflammation and pain has settled. This can be 1 week for some and for others longer. Sounds like you're definitely on the right track and being sensible with your exercise selection. If you are able to do those exercises you would definitely be at a stage where you could do the content in this video. Wishing you all the best! Travis
Hello I tore my AC joint last Saturday grade 2 tare and at the early stages of injury I’ve still got a lot of pain and don’t really know how long I should wait till I start the exercises was wondering if you could give me some advice ?
Hi Shaun, Sorry to hear you have this injury and have been in pain. The answer to your question depends on if you have had surgery or not but typically those with a grade 2 tear wouldn't start physiotherapy for 3 weeks minimum. This doesn't mean gentle range of motion exercises can't be done before the three week mark however. Generally Type II injuries should avoid heavy lifting, pushing, pulling or contact sports for at least 6 weeks. Kind regards, Travis
Hi Moe, Great question. So the AC Joints primary functions are to allow the scapula additional range of rotation on the thorax and to allow for adjustments of the scapula (tipping and internal/external rotation) outside the initial plane of the scapula in order to follow the changing shape of the thorax as arm movement occurs. In simple terms, it could cause scapula winging as it acts like a strut to help with movement of the scapula resulting in a greater degree of arm rotation. This is not to say we can't get the scapula winging better by working the key shoulder stabilizers as much as possible. Kindest regards, Travis
I can move my clavicle with my fingers and it doesnt hurt at all, hurts when i strech it, i fell on my shoulder 3-4 weeks ago and its still problematic im really scared that it isnt something serious. anyone have any ideas they can help out please? i have been waiting to hit the gym again
Hey thanks for the super helpful content, I have just a level 1 AC sprain but I am wondering at what point I should move from applying ice to the injury to applying heat. Thanks!
Hi Becca, Ice is great to reduce pain and can stop people reaching for painkillers, it's good for numbing the area and reducing inflammation. Due to the location in which the AC joint is, it doesn't have a very rich blood supply so adding heat onto the area can be beneficial in getting additional blood flow and nutrients to the damaged soft tissue. Without seeing you and your injury its hard to say when the best specifically but I would consider it if needed once your inflammation has fully gone down by using (RICE) (Rest, Ice, Compression and Elevation) Kind regards, Travis
I was lifting heave then I could barley bench 20lb dumbbells. I tried working through it but gave in. My diet & routine went to SHIT and I’m up 20 pounds and losing the muscle I put on the past few years. My doctor said I have mild degenerative in my right AC joint. She wanted me to go to physical therapy or rehab & all this other crap but I don’t want to spend the money. Should doing these things you show help me?
Hi Edward, You can certainly try them but of course if you get any pain or discomfort you may need to run them by a Physio that can see you in person to properly assess your condition. Any degenerative changes in the body should be combatted by strengthening up the surrounding muscle of the joint and this is where physical rehabilitation comes in. Kind regards, Travis
I have ac joint discomfort. I’ve been able to keep horizontal pressing which primarily aggravates it by switching to machine presses for high reps and keeping my volume low for that muscle group. My question is, can I incorporate this routine and how often should I do it a week? I want to get back to normal pressing with DBs/barbells/etc
Hi Ryan, You definitely can incorporate this into your routine, I wouldn't do these exercises and stretches more than 4x per week with a rest in-between. With regards the pressing, you may have to modify your grips/tempo/range of movement that you are lifting until your find a way that you can do those movements pain free then slowly start progressing them. All the best! Travis
Hi Travis, think I've just sprained AC joint in extension from golf swing follow through...my left shoulder and muscle along collar bone to sternum ..would this be correct diagnosis.? Have range of motion..can swim front crawl..but joint tells me its there..is swimming good or bad for it? ( I'm female golfer)
Hi Chatterbox, Feel free to pop me an email of a picture of the exact location so I can give you a correct answer to your first question. As for your second question, it all depends on how long has passed since the injury and if it is indeed an AC joint sprain or more of a musculoskeletal problem. Travisjtarrant@gmail.com is my email. Kind regards, Travis
Hi Zlklien, It really depends on what you are trying to gain by hanging from a bar. There are some reputable American physios who believe it can help shoulder impingement and even rotator cuff injuries. Theres also the belief its good for shoulder mobility as it stretches the supraspinatus tendon. It will improve your grip strength, stretch your lats and, pecs dependent on if you lean forward or back. In answer to your question, if you have tight lats, pecs, shoulder impingement or a rotator cuff injury/tightness you may benefit from it. If you think that's not you however, it won't do much in my opinion, I can't say its something I have personally prescribed to a client but thats the beauty of therapy theres lots of differing opinions! All the best! Travis
Nickel !!J'avais une douleur dans le long biceps avec inflammation depuis plus d'un an , J'ai insisté sur le premier exercice en l'exécutant assez fort , j'ai entendu un fort craquement accompagné d'une vive douleur à l'endroit ou j'avais mal et la douleur a immédiatement disparu , depuis je peux toucher mon épaule opposé et même monter ma main dans mon dos sans douleur , c'est carrément " miraculeux" pour moi , tout cela le lendemain de mon premier commentaire . Ai je "replacé" un nerf , un tendon voir un ligament ? Cela au milieu du biceps droit , 5 à 6 cm sous l'épaule , à l'endroit ou le biceps s'amincit . Plus d'un an de douleur inflammatoire avec réduction de mobilité , consommation de médicament , plusieurs radios ,une échographie , plusieurs séances de kiné et limitation de pratique sportive , tout cela évanoui sur un craquement ! Je suis bluffé et soulagé , je ne peux que t'adresser un immense MERCI !!
Hey thanks for the video man . I suffered AC joint separation injury grade 1/2 about 8 months back. The ROM is back but the pain won't just go away completely. I have started working out too. At some days, it pains a bit more after workout. I just wanted to know whether the pain is going to stay forever ?
Hi Hari, Firstly that is great that the ROM is back, that's always the first stage of trying to recover from an AC joint injury and prevent further injury. What I would do is evaluate what exercises give you the most pain then try to modify them to exercises that your AC joint finds easier to tolerate. It may take some time getting to know what exercises are aggravating you but once you know what exercises you can tolerate you can then begin to workout with less/no pain and build up the strength within your shoulder overtime. Another tip is avoid any fast/ballistic gym exercises, slow everything down, especially pushing movements military presses/push press/shoulder press/bench press/chest press/push ups/chest flys. The slower you do movements, the better the AC Joint can stabalise the movement and thus reducing injury and aggravation. All the best with your recovery Hari! Travis
@@UKFH Hello Travis, thanks for replying. Means a lot . The exercises that hurt are - Bench press . I can do overhead presses with no pain but afterwards when the body has cooled down, the pain increases just like any other pressing movements. So I should slow the movements down, while pressing /push days are on ?
@@harishivendervats just wondering how did you go with this.I have the exact same experience.After and during Bench Press it pains a bit.Other exercises I am ok
@@stalinsunny7866 I am still doing all the exercises bro. But going light weight on the exercises that lead to pain. I have reduced the frequency of the bench press and go for dumbbell press instead. That way I can have more control over the weight and I can adjust my posture from where it pains to a point where it pains less. Also I would advise you to focus on streching after the workout. Now that we have suffered this injury, we have to pay more heed than ever to streching. And physiotherapy helps too. Hope this helps bro. Happy lifting :)
Hi Ojas, I have plenty of rugby players with this injury, some avoid push ups altogether, some modify their push ups and others have no issues at all. Like anything its really important to regress the push up as much as possible then slowly work your way up (Sometimes muscles find regressions really easy however there is a big lack of stability in the shoulder) its the stability you are looking to work on when getting back to any exercise. Power without stability will lead to further chance of injury. Kindest regards, Travis
Hi. My shoulder sucks whenever it gets hurt, which happens rarely, but once it happens, it takes forever to get back to normal. It does not affect much of life except when I go to Jiu Jitsu, I am unable to perform. Is there a way to make my shoulder feel normal, even if I tore my labrum?
Hi Babak, Have you had surgery on it? If not, torn labrum surgery generally takes 4-6 months of rehabilitation. If it's stopping you doing an activity you're passionate about that might be an option? Generally doctors will tell people "stop doing what makes it worse" but for an athlete that's often not an option. It's a very common operation for rugby players over here in the UK. Kind regards, Travis
Hello, my AC joint ligament injury goes back to 3 years, i still see the ending tip of my color bone in a slight higher position than the regular positioning, will these exercises help me put it back to its original position? thank you for the video. PS . i do workout, lift weights and my shoulder doesn't bother me, i do all movements freely , yet sometimes i feel discomfort in my AC joint.
Hi Black Blade, It's unlikely that these exercises will put your collar bone back into its regular position. As your injury was 3 years ago you will be fully healed by now. The great thing is that you can lift weights, have good movement and are aware when you feel discomfort in your AC joint, most people with AC Joint injuries rehab hoping to be in your position. You probably do anyway but try to modify what you do to acomodate your old AC injury whether thats avoiding exercises or activities that cause you discomfort or making modifications. Kind regards, Travis
@@UKFH thank you so much for the answer, that is very helpful to know. I will keep training with caution. I hope it doesn't develop any complications when I'm older, I'm 30 years now.
@@blackblade8687 i had the same problem bro i don't feel hurt when doing shoulder exercise but just feel lil bit discomfort in my AC joint and cant really do some movement properly. I was wondering if its okay for me to keep working out and can this rehab help me repair my AC joint.
@@YoungVisionary2 I am hesitant about the surgery, and i wanted to see other natural options that could possibly heal my ac joint and put it back to its original position, but i am not sure right now. would a surgery be a good idea?
Hi Yossy, This would be post surgery or after when an injury is sustained it is not bad enough to need surgery. Generally if it is bad enough, an orthopedic surgeon will tell you if you need surgery or not. Kind regards, Travis
What are your thoughts on osteolysis? I've had it on and off for almost 2 years, I'm currently having physio but I'm not really convinced. I'm very tempted to ask for the surgery.
Hi Profesa, You shouldn't be worried unless you're experiencing pain. If you're feeling popping and clicking this is common after AC joint injury as often the joint has been anatomically shifted. This video is to start increasing range of motion of the joint and to start gently stabalising it again post injury :) Kindest regards, Travis
Hi Koduru, If there is no issue with the shoulder now, continue to work it in the ranges that you are able to. You can strengthen up the shoulder without overhead pressing movements. I would also work on building up your shoulder flexibility. Wishing you all the best! Travis
Hi Player, Depends on where the clicking is from, which is not always the AC joint. Seeing a physiotherapist for clicking in the area who can assess what is clicking and if exercises or stretching can release the clicking would be your best bet! Wishing you all the best! Travis
So i had this pain after my last workout. I haven't workout at the gym for like a year due to pandemic, i did my workout at home with minimal weight and calisthenics. My first workut at the gym was two days ago and i kinda felt pain when i touch my right shoulder especially at AC joint area, but i didn't feel pain everytime i move the shoulder at any direction, the pain occur when i press the AC joint area. I think i'm kinda messed up my push exercises. Is it good for me to lighten the weight and learning the proper technique again? Or i shouldn't train my upper body at all and rest? Sorry bad english
Hi Ismail, It could be something as simple as a sprain. Injuries in the first few workouts after not working out for a while are quite common. Rest the area then return back to working out focusing on form and use really light weights. If your shoulder responds well to light weights then gradually progress the weights each workout and loading your shoulder experiences. In the meantime while resting you can still workout legs and abdominals (just avoid core exercises that use the shoulder joint i.e planks, mountain climbers etc) Wishing you a speedy recovery. Travis
Im I’ll try these stretch’s and exercise and see how it goes. Cuz I believe I sprained my collarbone grade 1. I have almost full range of motion but hurts when I lower/hang my arm a lot. So pretty much no heavy lifting and pulling and pushing stuff. Really hope this helps with my injury. I’ll let anyone know what happens if they care to know if these exercise help or not
@@jagdishpatil3393 Hey man, my bad for the late response, The update on my pain after half a year is, I have no pain at all, it all went away! I followed these exercises for my AC joint pain. I also massaged the area of my pain everyday. I had my doubt's after a week the pain was still there, but after week 2 the pain started to lessen. And lessened after each week. Hope this helped man, I wish for you a speedy recovery from your injury!
@@Kevin-Hdz did you completely stop working out once this injury happened? My pain has lessen significantly but feel it slightly when I press the bone. I’ve curated my workout to avoid using my AC ligament. Hopefully it gets better sooner.. miss the shoulder workouts. Thank you for sharing your story.. 🙏🏽
@@gurunath7187 Yeah man, it was grade 1. The stretch’s and exercises worked for me. At first it felt like no difference the first week but then the second week it started getting better and better. Luckily no clicks or pops when heavy Benching. Hope this helps and wishing you a speedy recovery man! 👍💯
Yo! I've had scar tissue and nerve pain in my right shoulder/ac joint for years. Overtime with physical therapy it's gotten better, however these workouts seem to be ironing out the scar tissue. I trained shoulders yesterday, and for the first time felt the warmth and blood pumping in my right shoulder. I havn't experienced that in almost 4 years. Thank you again for this video! Next up Ill be looking up your vids for ankle mobility for a frozen ankle. No mobility in the left ankle for 10 years, so best of luck to me on this haha.
I know it’s not a substitute for medical advice, but on the US, healthcare is very expensive and privatized. I have successfully rehabilitated an ankle sprain on my own through education and will be doing the same for my ac joint separation. Thank your for videos like these!
Thank you! I am an older swimmer, amature, and just recently have had "swimmer's shoulder", as a result of lack of back muscles and scapular muscles strength. My acromion hurts and is strain now due to shoulder overuse during swimming, instead of lateral and seratus anterior etc. This shoulder recovery plan is just what I need right now. Thank you!
Best pain relief video I've seen so far. My pain is going slowly away after every exercise you've shown. I love it! Keep doing wonderful work. Wish you the best luck.
This is great shoulder feels sturdier already, shoulder use to be tilted down & forward. After these excercise it is straight & almost like new wow. To any readers don't let the shoulder tilt forward maintain upright posture
Wow i got mine from rugby tackle and this the only video i found helpful, it’s been 4 months of rest and hasn’t got better
You are an absolute lifesaver. Been dealing with AC joint pain for over a month with no relief. I have increased range of motion after running through these ONCE and feel relief I haven't felt in a month. Thank you so much
I've been doing this for a couple of weeks, and it's working great. An unexpected additional benefit has been my neck, at the base, has loosened up greatly. Didn't realize it was a problem until I started this.
Hi Joe,
Really pleased to hear the positive feedback, keep up the good work!
Kind regards,
Travis
The isometrics and the massage are a game changer for me. I've tried a few other exercises but these have really helped. Cheers.
Thank you for the information and advice on the rehabilitation stretches. It has helped me heal from my pain and injury.
Fell off my bike yesterday and did my AC joint sprain. Thanks for the video
Just separated my shoulder last week. This video was exactly what I was looking for. Thanks,
i got an ac sprain almost 3 months ago and ive completely finished the treatment but shoulder popping and clicking still bothering me when i rotate my shoulder on internal rotation is there any solutions for this ( is following those exercises every day will reduce popping over the time ? )could you give me a response to this ? thank you for your attention
Man, over 8 months of pain instantly gone for me well the tightness is now relaxed and kind of warm/ slightly swell, ready for bed!
Seriously thank you for this video and these stretches.
Did your shoulder click every time pass a point?
Thanks, i was injured almost one years ago when doing bench press with heavier dumbell. After checking the MRI , i think my ac joint injuery grade was level one, , this video really helps my shoulder's Rehabilitation.
Bro I this is called rockwood 1 I’m having same issue from MRI I got while doing calisthenics
@@nerd6134 How are you feeling now? Still feel some pain when doing bench press when little heavier :(
@@pippenpp ya bro I’m on painkillers for 10 days n after that I’ll b having next visit to the ortho let’s hope for the best homie :) 🤝🤝
@@nerd6134 hope us getting better soon
Mine has been killing me for about two months. I go to the gym 5 days a week. I can't do any benches or shoulder presses. Did you follow all these steps, and how long did it take for it to get back to normal
I found this really clear and helpful. You are an excellent teacher! Many thanks from California. :)
Awesome vid and so well explained. Thank you so much for the info and help your a start. Sending ya big love from Essex
Had an accident few days ago while cycling and I still got pain through internal rotation and extension. The inflammation on top of the AC joint is almost gone.
So I have started with the friction massage, as it seems to relieve majority of discomfort. Looking forward to do the exercises, once I'm pain free; which seems to be around 7 to 10 days mark after the accident for me.
Thanks for the detailed and concise information!
Hi Arash,
Thank you for the kind words, I really appreciate it! I am wishing you all the best in your recovery :)
Kindest regards,
Travis
Thank you for this excellent video…I’m getting clicks and pops with the hanging arm swings,is this normal?
Hi Florida,
Clicking and popping is usual however not when accompanied with pain or inflammation.
Kind regards,
Travis
The stretches start at 3:47 for those looking
Knowledge and understanding starts at 00:01 😉
i did those exercises now i feel much more better - i did arthroscopic surgery for shoulder impingement and rotator cuff tear 2 years ago but i still have strain and pain , i will try to do your video everyday and please suggest me more exercises i can do at home because i dont want to go again for surgery
thanks alot
Hi Sarah,
I would focus on just continuing with these initially if you are feeling the benefit. Once you feel you have gone as far as you can with these stretches and exercises that would be when I would suggest going to a physical therapist so they can assess you and tailor a programme specifically to your needs based on tests that they would carry out.
Wishing you all the best!
Travis
Top tier content. Keep it up, you're really suited for this.
Thanks for your video! It's so helpful. I fell down my road bike for 4 months, and my AC joint was separated for grade 2. Now I can ride my bike but I cannot hold tight to my handlebar, so I can only ride slowly like 20-25km/h. I'm 28 years old and do not want to accept the surgery. I'm doing some exercises with my 1.5kg db and some bonds.
Hi Hannah!
Thank you for the kind words and I am wishing you all the best with your recovery! Do let me know how you get on with these exercises and stretches :)
Kind regards,
Travis
Grade 2 is not so serious
I just had crushed by an accidentally moving car. My big body stopped the moving car, by being crushed and stuck under the car. Thank God, I don't have any bone crushed, just bruises on my knee, thigh, sole, back, and hip, and the most painful one, my shoulder. On my shoulder there are burning bruise, and my AP got stretched. And that's what brought me here. I hope your video got me healed in no time.
Excellent video, articulately explained with clear helpful rehad exercises, very well done!!!
When should you start rehabilitation after a shoulder sprain? without any fracture, the orthopedist says that after 6 weeks only...
awesome video, thank you sir
just got yourself a new subscriber bro .
keep up that work ✊🏼good stuff
I recently injured my ac during outdoor exercise and I've got some sort of tear, which sucks. This video explains everything so perfectly and the I really look forward to trying these exercises and start my rehabilitation. I've had my injury and shoulder pain for three weeks now.
How are you now?
Do your shoulder do pops sounds?
@@bishoythegreat1734 yes and a crunching sound at times. for 5-6 months now
Do we have to do this daily, every other day?
very helpful thanks.
Thanks bro I don’t want to reinjury my ac joint so I got to do this daily I’m back at the gym too lifting heavy
I have a level 3 separation, when is it OK to start the rehab or these exercises?
Hi Tim,
For level 3 separations I would wait at least 3 weeks before doing any rehab other than gentle range of movement drills. When you can complete all ranges of movement without any pain, that would be when you could progress onto these exercises and stretches.
Hope you're recovering well!
Travis
Thanks so much , big help ! Working thru this injury now
Thanksss. Just injured this and these are great
I sprained my AC joint 2 weeks ago and it is almost feeling back to normal; almost full range of motion, I just still can't do any push ups or pull ups yet. I will start doing these daily! Thank you!
How long did it take to get back to pushups and pullups?
lucky there, completely ruined my shoulder and I might need surgery which is lovely
Hi buddy, I have no loss in ROM but pain when bench pressing and a throbbing ache around the AC area all day a couple of hours after exercise, Is it possible to get tendinitis in the AC joint? I don't think it's a sprain
Would this work even if you didn’t have the surgery ?
Thanks for the help i was just wondering i finished treatment and i now feel better but i have a very visible bumb on my shoulder .
Is there any way it can be treated?
Hey!
Firstly great job on doing so well with the treatment and I am glad you feel better! With regards the bump that would be a question for a physiotherapist who can see it and assess you in person.
Kindest regards,
Travis
Very informative
how long does this usually take to heal and will i able to back to my normal weight at the gym within a week?
Hi Yianni,
Incredibly difficult question to answer as it depends on age, severity of the sprain or separation, if there are other injuries to account for, fitness levels, access to rehabilitation kit, I can go on and on but I would be looking to get someone back to function within 6-12 weeks dependent on grade of injury, then back to full strength within 3-4 months. (if they follow the rehab protocol diligently)
For incredibly minor injuries it can be only a few weeks to get back to full strength.
Kind regards,
Travis
how often I should do this set of exercise.
Hi Ahmed,
You can start off as little as once or twice a week to see how you respond, but don't do more than 4x a week with a days rest inbetween.
Wishing you all the best!
Kind regards,
Travis
@@UKFH Thank you, Travis
I have a grade 3, fell of my electric Onewheel. Worse pain ever. On to day 3. It’s nice to see how there’s helpful tip on this!
Same thing bro 3rd hard fall I'm selling it
@@manjotsingh2219 I thought about selling mine aswell, but instead I decided to keep it and still ride it, I’m just extra more careful and aware
I've got the worst grade injury on my ac joint. its been like this for 10 months despite doing exercises like this every week and had to get a shot to stop muscle swelling. the shot helped somewhat but now its still very weak and I feel it wont get any better and it'll be stuck like this for years to come
Hi mate what does the shot actually fo heard about this my injury is grade 1 been 3 months feel like its not recovering
Hello Keiser,
10 months does sound like a long time, have you been able to see a physiotherapist or sports massage therapist in those 10 months?
Initial phases of rehabilitation should restore your range of movement then once that has been established a careful return to strength and stability exercises can be chosen for the shoulder.
All AC Joint separation clients end up with a bit of a lump on the shoulder which can't be helped.
.
I am not sure where you're located but AC Joint injuries are very common in Rugby, so if you have a rugby team near you it might be worth asking what physiotherapist/sports therapist they use. That way you can work with someone who has seen probably hundreds of AC Joint separations.
Wishing you all the best Keiser and keep positive!
Travis
@@UKFH I forgot I commented here. but a little update. things for me havent gotten better. had my second cortisone shot which helped for the shoulder pain mostly. but its still an issue. unable to work until I sort something out. I did manual labor for my job lifting heavy every single day lead to this injury. might have to go the compensation route/ surgery as its still causing me grief. I hope the others in here have had their shoulder issues resolved!
@@onlysodiumbro once we hurt the shoulder it will take very long time to heal mine happened 1 year ago n still not able to get over the pain
Great video man, shoulder been hurting since i started going to the gym and this really helped me start feeling fresh again👍🏼
Great tutorial
how long does the rehab take usually? i miss my heavy push workouts! :(
Great video. Now to try it out
Phenomenal. Best comprehensive explanation of an AC Joint injury and recovery I've seen. Much Appreciated
Thanks for your great information!
Great video
After 25 to 30 minutes of running, the AC joint becomes swollen and sprained.After stretching the pain stops for some time.Can the broken AC joint be repaired and can I start running again?
Where can i find the video on shouder stretches please?
Hi Metazilla,
Shoulder warm up before exercises: th-cam.com/video/NDy2lxLMntk/w-d-xo.html&ab_channel=TravisTarrant
Shoulder stretches for internal rotation: th-cam.com/video/yDIEsHQb0_Q/w-d-xo.html&ab_channel=TravisTarrant
Kindest regards,
Travis
@@UKFH thanks
Hi, would back movements be okay with a minor sprain(lat pull downs, rows) or do you think I should just focus on strengthening the joint slowly.
Hi Dhilan,
As long as movements were kept within a low weight and done very slowly both concentrically and eccentrically. If you felt any pain/ sharpness you would stop immediately.
Kind regards,
Travis
thank you so much.
Thanks for this! Very useful. I've started from today, I'm not in major pain but some swelling around AC joint recently and slightly raised compared to other one. I defo think mines due to too much overhead shoulder press or going to heavy (too quickly) on chest press. Do you think it's okay to apply ice pack for few mins after doing this?
Hey how are you now?? How long it took to recover completely and when did you hit back to gym??
@Adarsh Baheti Hey, sorry for late reply. I'm completely fine now no pain at all. I can't remember how long it took to recover to be honest as it was some time ago. Just listen to your body and don't do anything that causes more pain this area. You can slowly build your strength back up over. Once I was better this really help me prevent any shoulder pain th-cam.com/video/ssH35JwmwTM/w-d-xo.html. Also I changed to dumbbell bench press instead of barbell ones once I was better for this this video really helped, mainly the dropping your shoulders down and back and pinching almost th-cam.com/video/5n9TlaoRD58/w-d-xo.html. Hope this helps and only follow these TH-cam videos once you start to feel better.
Very helpful! Thank you
very nice video
What would you recommend after you believe you have the issues and been in pain for 2 to 4 days ?
Hi Charles,
At that stage the injury would still be acute so I woudn't do much until swelling and inflammation has gone down. After that gentle range of movement exercises for the shoulder.
Kindest regards,
Travis
Subbed ! This video was god sent
Thank you!
Hey, I dislocated my shoulder 2 years ago and get pain in the ac joint? Will this help it heal? I can’t stand the pain when I’m working out
Hi Nick,
I can't be sure without seeing you and giving you a specific exercise prescription tailored to you, however it would be worth a shot!
Kind regards,
Travis
Ya my boy is only 8 years old .he woke up.i seen at the wnd of his arm was like a small golf ball size . And i started looking this up . Its right where u are saying .
Can I get ac joint sprain from always sleeping on my left side? My shoulders are in pain when I woke up 😢
Hi Ice,
Usually muscular injuries are more common from sleeping. It's possible but unlikely!
Kindest regards,
Travis
@@UKFH thank you
Can kayaking and hours of paddling cause an AC injury, that is the only thing I have been doing, and I have no loss of movement in my shoulder, and only pain is when pressing down on the bump on top of my shoulder
Hi Dennis,
Hard to say without seeing and properly assessing you but it is possible yes. The good news is you have no limitation in range of motion which is usually the immediate sign of AC injury along with pain, redness and swelling.
Kindest regards,
Travis
How soon is acceptable to start these?
I had a grade 2/3 tear from snowboarding about 3.5 weeks ago. Planning on taking it easy but snowboarding this weekend after taking the month off. I've been doing band work, simple body weight workouts and stretching, pushups where no pain is present, and doing no more than 5lbs for shoulder workouts like flys etc. Just want to be sure I'm rehabbing correctly for the fastest recovery possible
Hey Rollin!
Typically I get clients to start gentle exercise once inflammation and pain has settled. This can be 1 week for some and for others longer. Sounds like you're definitely on the right track and being sensible with your exercise selection. If you are able to do those exercises you would definitely be at a stage where you could do the content in this video.
Wishing you all the best!
Travis
Hello I tore my AC joint last Saturday grade 2 tare and at the early stages of injury I’ve still got a lot of pain and don’t really know how long I should wait till I start the exercises was wondering if you could give me some advice ?
Hi Shaun,
Sorry to hear you have this injury and have been in pain. The answer to your question depends on if you have had surgery or not but typically those with a grade 2 tear wouldn't start physiotherapy for 3 weeks minimum. This doesn't mean gentle range of motion exercises can't be done before the three week mark however. Generally Type II injuries should avoid heavy lifting, pushing, pulling or contact sports for at least 6 weeks.
Kind regards,
Travis
Does ac joint cause scapula winging ??? Cause my scapula also wing out and I’m trying work the serratus and doesn’t work
Hi Moe,
Great question. So the AC Joints primary functions are to allow the scapula additional range of rotation on the thorax and to allow for adjustments of the scapula (tipping and internal/external rotation) outside the initial plane of the scapula in order to follow the changing shape of the thorax as arm movement occurs.
In simple terms, it could cause scapula winging as it acts like a strut to help with movement of the scapula resulting in a greater degree of arm rotation. This is not to say we can't get the scapula winging better by working the key shoulder stabilizers as much as possible.
Kindest regards,
Travis
I can move my clavicle with my fingers and it doesnt hurt at all, hurts when i strech it, i fell on my shoulder 3-4 weeks ago and its still problematic im really scared that it isnt something serious. anyone have any ideas they can help out please? i have been waiting to hit the gym again
Travis. How often a week? Or day? Should I do this?
Hi!
A maximum of 4 days per week every other day.
Kindest regards,
Travis
@@UKFH thanks so much. Btw when I feel better do I do this as a warm up before say back or shoulders?
Hey thanks for the super helpful content, I have just a level 1 AC sprain but I am wondering at what point I should move from applying ice to the injury to applying heat. Thanks!
Hi Becca,
Ice is great to reduce pain and can stop people reaching for painkillers, it's good for numbing the area and reducing inflammation. Due to the location in which the AC joint is, it doesn't have a very rich blood supply so adding heat onto the area can be beneficial in getting additional blood flow and nutrients to the damaged soft tissue. Without seeing you and your injury its hard to say when the best specifically but I would consider it if needed once your inflammation has fully gone down by using (RICE) (Rest, Ice, Compression and Elevation)
Kind regards,
Travis
How long did it take for your ac joint sprain to go away
I was lifting heave then I could barley bench 20lb dumbbells. I tried working through it but gave in. My diet & routine went to SHIT and I’m up 20 pounds and losing the muscle I put on the past few years. My doctor said I have mild degenerative in my right AC joint. She wanted me to go to physical therapy or rehab & all this other crap but I don’t want to spend the money. Should doing these things you show help me?
Hi Edward,
You can certainly try them but of course if you get any pain or discomfort you may need to run them by a Physio that can see you in person to properly assess your condition. Any degenerative changes in the body should be combatted by strengthening up the surrounding muscle of the joint and this is where physical rehabilitation comes in.
Kind regards,
Travis
I have ac joint discomfort. I’ve been able to keep horizontal pressing which primarily aggravates it by switching to machine presses for high reps and keeping my volume low for that muscle group. My question is, can I incorporate this routine and how often should I do it a week? I want to get back to normal pressing with DBs/barbells/etc
Hi Ryan,
You definitely can incorporate this into your routine, I wouldn't do these exercises and stretches more than 4x per week with a rest in-between.
With regards the pressing, you may have to modify your grips/tempo/range of movement that you are lifting until your find a way that you can do those movements pain free then slowly start progressing them.
All the best!
Travis
Hi Travis, think I've just sprained AC joint in extension from golf swing follow through...my left shoulder and muscle along collar bone to sternum ..would this be correct diagnosis.? Have range of motion..can swim front crawl..but joint tells me its there..is swimming good or bad for it? ( I'm female golfer)
Hi Chatterbox,
Feel free to pop me an email of a picture of the exact location so I can give you a correct answer to your first question. As for your second question, it all depends on how long has passed since the injury and if it is indeed an AC joint sprain or more of a musculoskeletal problem.
Travisjtarrant@gmail.com is my email.
Kind regards,
Travis
Thank you for the video Travis. Can I hang from a pull-up bar to address my ac joint injury or would this be counterproductive?
Hi Zlklien,
It really depends on what you are trying to gain by hanging from a bar. There are some reputable American physios who believe it can help shoulder impingement and even rotator cuff injuries. Theres also the belief its good for shoulder mobility as it stretches the supraspinatus tendon. It will improve your grip strength, stretch your lats and, pecs dependent on if you lean forward or back.
In answer to your question, if you have tight lats, pecs, shoulder impingement or a rotator cuff injury/tightness you may benefit from it. If you think that's not you however, it won't do much in my opinion, I can't say its something I have personally prescribed to a client but thats the beauty of therapy theres lots of differing opinions!
All the best!
Travis
Thanks 🙏🙏🙏
Nickel !!J'avais une douleur dans le long biceps avec inflammation depuis plus d'un an , J'ai insisté sur le premier exercice en l'exécutant assez fort , j'ai entendu un fort craquement accompagné d'une vive douleur à l'endroit ou j'avais mal et la douleur a immédiatement disparu , depuis je peux toucher mon épaule opposé et même monter ma main dans mon dos sans douleur , c'est carrément " miraculeux" pour moi , tout cela le lendemain de mon premier commentaire . Ai je "replacé" un nerf , un tendon voir un ligament ? Cela au milieu du biceps droit , 5 à 6 cm sous l'épaule , à l'endroit ou le biceps s'amincit . Plus d'un an de douleur inflammatoire avec réduction de mobilité , consommation de médicament , plusieurs radios ,une échographie , plusieurs séances de kiné et limitation de pratique sportive , tout cela évanoui sur un craquement ! Je suis bluffé et soulagé , je ne peux que t'adresser un immense MERCI !!
Bonjour rapheael!
Cela me semble comme si vous aviez un nerf piégé. Je suis tellement heureux de vos nouvelles positives!
Cordialement, Travis
Hey thanks for the video man . I suffered AC joint separation injury grade 1/2 about 8 months back. The ROM is back but the pain won't just go away completely. I have started working out too. At some days, it pains a bit more after workout. I just wanted to know whether the pain is going to stay forever ?
Hi Hari,
Firstly that is great that the ROM is back, that's always the first stage of trying to recover from an AC joint injury and prevent further injury. What I would do is evaluate what exercises give you the most pain then try to modify them to exercises that your AC joint finds easier to tolerate.
It may take some time getting to know what exercises are aggravating you but once you know what exercises you can tolerate you can then begin to workout with less/no pain and build up the strength within your shoulder overtime.
Another tip is avoid any fast/ballistic gym exercises, slow everything down, especially pushing movements military presses/push press/shoulder press/bench press/chest press/push ups/chest flys.
The slower you do movements, the better the AC Joint can stabalise the movement and thus reducing injury and aggravation.
All the best with your recovery Hari!
Travis
@@UKFH Hello Travis, thanks for replying. Means a lot .
The exercises that hurt are - Bench press . I can do overhead presses with no pain but afterwards when the body has cooled down, the pain increases just like any other pressing movements. So I should slow the movements down, while pressing /push days are on ?
@@harishivendervats just wondering how did you go with this.I have the exact same experience.After and during Bench Press it pains a bit.Other exercises I am ok
@@harishivendervats yes, i can do shoulder up press without pain, but can't do bench press
@@stalinsunny7866 I am still doing all the exercises bro. But going light weight on the exercises that lead to pain. I have reduced the frequency of the bench press and go for dumbbell press instead. That way I can have more control over the weight and I can adjust my posture from where it pains to a point where it pains less.
Also I would advise you to focus on streching after the workout. Now that we have suffered this injury, we have to pay more heed than ever to streching.
And physiotherapy helps too.
Hope this helps bro. Happy lifting :)
Sir i wanna ask that can we do push ups, during this?
Hi Ojas,
I have plenty of rugby players with this injury, some avoid push ups altogether, some modify their push ups and others have no issues at all. Like anything its really important to regress the push up as much as possible then slowly work your way up (Sometimes muscles find regressions really easy however there is a big lack of stability in the shoulder) its the stability you are looking to work on when getting back to any exercise. Power without stability will lead to further chance of injury.
Kindest regards,
Travis
@@UKFH Thanks for the reply sir :)
Hi. My shoulder sucks whenever it gets hurt, which happens rarely, but once it happens, it takes forever to get back to normal. It does not affect much of life except when I go to Jiu Jitsu, I am unable to perform. Is there a way to make my shoulder feel normal, even if I tore my labrum?
Hi Babak,
Have you had surgery on it? If not, torn labrum surgery generally takes 4-6 months of rehabilitation. If it's stopping you doing an activity you're passionate about that might be an option? Generally doctors will tell people "stop doing what makes it worse" but for an athlete that's often not an option.
It's a very common operation for rugby players over here in the UK.
Kind regards,
Travis
Hey man is there any way to dm you to show you pictures and details whats goin on?
Hello, my AC joint ligament injury goes back to 3 years, i still see the ending tip of my color bone in a slight higher position than the regular positioning, will these exercises help me put it back to its original position? thank you for the video.
PS . i do workout, lift weights and my shoulder doesn't bother me, i do all movements freely , yet sometimes i feel discomfort in my AC joint.
Hi Black Blade,
It's unlikely that these exercises will put your collar bone back into its regular position. As your injury was 3 years ago you will be fully healed by now.
The great thing is that you can lift weights, have good movement and are aware when you feel discomfort in your AC joint, most people with AC Joint injuries rehab hoping to be in your position.
You probably do anyway but try to modify what you do to acomodate your old AC injury whether thats avoiding exercises or activities that cause you discomfort or making modifications.
Kind regards,
Travis
@@UKFH thank you so much for the answer, that is very helpful to know. I will keep training with caution. I hope it doesn't develop any complications when I'm older, I'm 30 years now.
@@blackblade8687 i had the same problem bro i don't feel hurt when doing shoulder exercise but just feel lil bit discomfort in my AC joint and cant really do some movement properly. I was wondering if its okay for me to keep working out and can this rehab help me repair my AC joint.
@@blackblade8687 why don’t u get surgery?
@@YoungVisionary2 I am hesitant about the surgery, and i wanted to see other natural options that could possibly heal my ac joint and put it back to its original position, but i am not sure right now. would a surgery be a good idea?
Thanks bruv
Wee doing this after first surgery or secondary surgery?
Hi Yossy,
This would be post surgery or after when an injury is sustained it is not bad enough to need surgery.
Generally if it is bad enough, an orthopedic surgeon will tell you if you need surgery or not.
Kind regards,
Travis
Ok thanks
What are your thoughts on osteolysis? I've had it on and off for almost 2 years, I'm currently having physio but I'm not really convinced. I'm very tempted to ask for the surgery.
I can feel it the most doing the shoulder extension and the least doing the flexion is that significant or common?... I mean should I be worried? lol
Hi Profesa,
You shouldn't be worried unless you're experiencing pain. If you're feeling popping and clicking this is common after AC joint injury as often the joint has been anatomically shifted. This video is to start increasing range of motion of the joint and to start gently stabalising it again post injury :)
Kindest regards,
Travis
@@UKFH thanks Travis, I def appreciate everything
Hlo I met with an accident 3yrs ago there's no issue with my shoulder bt I can't lift weights over head
Hi Koduru,
If there is no issue with the shoulder now, continue to work it in the ranges that you are able to. You can strengthen up the shoulder without overhead pressing movements. I would also work on building up your shoulder flexibility.
Wishing you all the best!
Travis
Thank you :)
What about clicking in the area
Hi Player,
Depends on where the clicking is from, which is not always the AC joint. Seeing a physiotherapist for clicking in the area who can assess what is clicking and if exercises or stretching can release the clicking would be your best bet!
Wishing you all the best!
Travis
So i had this pain after my last workout. I haven't workout at the gym for like a year due to pandemic, i did my workout at home with minimal weight and calisthenics. My first workut at the gym was two days ago and i kinda felt pain when i touch my right shoulder especially at AC joint area, but i didn't feel pain everytime i move the shoulder at any direction, the pain occur when i press the AC joint area. I think i'm kinda messed up my push exercises. Is it good for me to lighten the weight and learning the proper technique again? Or i shouldn't train my upper body at all and rest?
Sorry bad english
Hi Ismail,
It could be something as simple as a sprain. Injuries in the first few workouts after not working out for a while are quite common. Rest the area then return back to working out focusing on form and use really light weights. If your shoulder responds well to light weights then gradually progress the weights each workout and loading your shoulder experiences. In the meantime while resting you can still workout legs and abdominals (just avoid core exercises that use the shoulder joint i.e planks, mountain climbers etc)
Wishing you a speedy recovery.
Travis
@@UKFH Thanks for the advice, my anxiety just relieved. Maybe i'll try the exercises that you gave from this video too. Once again, thank you 🙏🏼
Thanks I’m laying in bed watching this. I fell skiing
Get well soon Sneaky Campers!
Kind regards,
Travis
I was doing overhead squats, and that was when my shoulder started to hurt.
Thankyou for this video, I had a AC JOINT SPRAIN in my left shoulder and gladly saw this video and I'm start doing this exercise.
Can you play rugby again?
Hi Timoci,
Yes absolutely :) AC Joint separations would be more of a concern to a rugby player however.
Kind regards,
Travis
العب خفيف ا صحبي
Im I’ll try these stretch’s and exercise and see how it goes.
Cuz I believe I sprained my collarbone grade 1.
I have almost full range of motion but hurts when I lower/hang my arm a lot. So pretty much no heavy lifting and pulling and pushing stuff.
Really hope this helps with my injury.
I’ll let anyone know what happens if they care to know if these exercise help or not
I would love to know update on this. i have the same issue, only hurts when i lower/hang my arm. Hope it all well for you!
@@jagdishpatil3393
Hey man, my bad for the late response,
The update on my pain after half a year is, I have no pain at all, it all went away!
I followed these exercises for my AC joint pain.
I also massaged the area of my pain everyday.
I had my doubt's after a week the pain was still there, but after week 2 the pain started to lessen. And lessened after each week.
Hope this helped man, I wish for you a speedy recovery from your injury!
@@Kevin-Hdz did you completely stop working out once this injury happened? My pain has lessen significantly but feel it slightly when I press the bone. I’ve curated my workout to avoid using my AC ligament. Hopefully it gets better sooner.. miss the shoulder workouts.
Thank you for sharing your story.. 🙏🏽
What's the update man was yours a grade 1 back to heavy benches? Is there any clicks and pops?
@@gurunath7187
Yeah man, it was grade 1.
The stretch’s and exercises worked for me. At first it felt like no difference the first week but then the second week it started getting better and better.
Luckily no clicks or pops when heavy Benching.
Hope this helps and wishing you a speedy recovery man!
👍💯
Yo! I've had scar tissue and nerve pain in my right shoulder/ac joint for years. Overtime with physical therapy it's gotten better, however these workouts seem to be ironing out the scar tissue. I trained shoulders yesterday, and for the first time felt the warmth and blood pumping in my right shoulder. I havn't experienced that in almost 4 years. Thank you again for this video! Next up Ill be looking up your vids for ankle mobility for a frozen ankle. No mobility in the left ankle for 10 years, so best of luck to me on this haha.
Masaalla 🌹 🌹 👊👍
I messed mine up during martial arts class.
Thank you
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