@@Saracen1786 around 2 yrs. I took it progressively. Using dumbbells, hitting more volume with lower weight and keeping the time under tension with the eccentric slow
@@paladindanse98 i have pooping and snapping in my right shoulder almost doing anything, i am gym bro training from many years , my shoulder feels unstable do you think i can rehab it from referring his book?
Thanks Dr. Aarron! I was hoping you could go a bit further into the pathomechanics in a part 2 series. You talk about the imbalance around the GHJ, could you maybe go into how the Lat Dorsi, Pec Major/ Minor, Subscapularis, and (Ant) Deltoid all contribute to the forward translation of the humerus? And how, maybe, weakness of the supraspinatus relative to the anterior/lateral fibers of the deltoid result in the humerus head bumping into the AC joint. I've considered all the above including, weakness of the subscapularis holding the head down to prevent anterior translation, weakness of the low traps and rhomboids, serratus anterior weakness, eccentric control in pressing, and finally, overdominance of the internal rotators vs external rotators as the causes of my AC joint. An in depth analysis of GHJ (rhythm) biomechanics would be wonderful, thanks again!
Thank you my ortho provided the wrong exercises for me to do with an AC joint sprain (I got a rotary cuff and labrum rehab) so I got me a new sling and went to see someone else but your content has always been thorough and progressive great for learning and self rehabilitation
@@gurunath7187 the update is good I am able to maintain full upper mobility and progressive movement I am able to comfortably do handstand pushups and I am progressing isometric holds on planche exercises. For my bench press I have been able to surpass my PR. My instant is Connor.Cotton
Good training tips, I recently pulled my arm during hiking and followed a set of physiotherapy exercises similar to these which helped me a lot. Thanks 🙏
That’s coz they can’t hustle some of us anymore. How many times have a person been told by one of these so called professionals that they need to sign up for a package or have physio so many times to get better? I have been to these people n now have zero trust in them.
Who has been giving Aaron shit? I don't look at any social media anymore, but have 27 years in this industry, at a scientific as well as practical level, and he is one of the VERY few people I recommend people pay attention to.
Hi Aaron, thanks for your effort to share valuable infromation for free! I already purchased your Book - Rebuilding Milo - and it helps me a lot with some issues I am currently dealing with. One of them is a minimal fraying/tear of the posterior labrum. Unfortunately, there is not too much information about it in your book despite that it is risking the stability of the shoulder joint. I am just occasionally feeling some discomfort in my shoulder and I am able to train pretty freely (pull up, rows, push ups, ohp) without experiencing any sort of instability. That's why, I am not really sure how to proceed in terms of continuing to train or considering surgery. Thanks for your help!
Excellent video, a great starting point I think. Thankyou for sharing it and putting it together. As somebody who has a grade 2/3 AC joint injury it would be beneficial to see another more detailed video perhaps outlining a progression programme of exercises, etc to rehab back to weight exercises.
One year on the shoulder is as strong as before. Only difference being the clavicle is noticeably slightly higher. But it has taken a lot of gym work to re-hab it.
At first' i thought I was having impingement or rotator cuff tear and did stretches for it got no effect it's been 2months I ve stoped lifting today I came to this video and left with alot of relief thanks alot
Hi Dr., have you ever seen anyone develop AC joint pain (very tender to the touch), without an actual fall or direct hit? I also have two small supraspinatus tears (3mm), but my Physical Therapist isn’t sure what may be causing the pain in the AC joint. I obv lift weights, but I don’t remember any major discomfort, rather than something that developed over time
I feel like this happened to me, I live a pretty sedentary lifestyle so it wasn’t because of overuse or working out when I first got injured. Only now I’m realizing it’s likely from sleeping on my shoulder all these years.
Yes I have a question for you Dr.. How did you know that's exactly I have this problem and the explanation and also rehabilitation would be so easy! Thank you Dr. For keeping us safe and fit....!
Squat university love your videos! I have seperated my ac joint 2 times (grade 2, 7 years ago & grade 3, 2 years ago) I work as a whitewater river guide and during the summer I’m pain free from the paddling. But when winter comes around becomes super painful again. Would you recommend doing these exercises for 30 minutes - 1hr?
I have developed a small pain by sleeping continuously on the right side, it doesn't hinder me from lifting my arm up but i can feel some pain while raising it. Hopefully this helps 🙌🙌. Thank you as always, much love from India.
Hello Dr. Aaron Horshig, thanks for posting the video. I've been facing AC joint pain issue for last 2 years after I fell from bike and later developed pain in left golfer elbow and left shoulder too(AC joint), what should I do now and please let me know how should I train shoulder,chest and back while performing rehab? Thanks again Archit
I’ve had a complete separation and it’s been over a year. I never have pain. I don’t have problems with overhead movement. My problem has been that anytime I attempt to do chest fly/machine butterflies, I feel bones popping or clicking so of course I don’t continue. It’s even with light weight. Any input as to what’s going on?
If the popping is pain free, generally speaking it shouldn't be a problem. Disclaimer: I'm not a medical professional, merely a fellow gym-bro who has dealt with my own shoulder issues for the past 12 years.
Hello, it's been almost two months since my grade 3 injury. I started the rehab protocol as early as week 2. I have pretty much full range of motion. I don't feel any discomfort doing back rows and I can even do pull-ups with some discomfort, when I hang on to the bar and try to relax I feel that the injury area is still a little trapped. When I make a horizontal adduction movement with the injured arm, I feel pain as well as doing push-ups, can you clarify what I can do and if it is normal?
Banded pull aparts never felt good on my shoulder, if anything they felt like they irritated it more. But putting the band around the rack before pulling like you did feels MUCH better! I've never seen that, or thought of it myself. Thank you 🙏🏼
Wow!! I strained my ac joint over 3 years ago when I stretch my left arm too far while doing pullups. Since then I have still been able to bench press ( moderate and heavy) but shoulder hurts when I do military or shoulder press The most I could do was 35 lbs db's. I have been doing pull aparts for years before I injured my shoulder now I will give the landmines a try. Thank you🏋♂️💪
I’m pain free now and slowly working to overhead but when I have my back against the wall and my arms in a 90 degree bend, my bad side is still way off the wall.
I am dealing with pain in my bicep/brachial tendon at the height of its attachment on the shoulder when bench pressing, do you know how to fix this Doc?
You have some great exercises for impingement? My right shoulder feels pretty unstable overhead but i never had an AC joint injury on my right shoulder but i had impingement once i did a lot for it and it was good but in the last few years it feels off i don’t know why. Tbh i haven’t lifted i a while because of lockdown only dumbbell training and bands at home.....man aging sucks😂😂🤷🏻♂️
My doctor saw that my AC joint it's already kind of worn out. It got real blowm out when I punched someone in a bar fight with a straight right cross. What could I do to fix it will I be able to lift again things are just military presses or snatches?
These tips are helpful after injury, But I can’t ever find videos that demonstrate proper form while doing a dumbbell overhead press to prevent shoulder injuries from occurring…:
dear Aron, thank you for the interesting video, I just had (2weeks ago) an AC type II and my question is how long does it take (approx) to go back to deadlift? squat shouldn't be an issue correct?
@@Fast-e-Learning hi Paul!!! I can tell you my path: first week no load, 2 weeks with elastic until 4th, in one month I was deadlifting again with 60-70%. One month and one week after 80%-90% then was back again to normal load, little bit uncomfortable after 2 months for sleeping that side but power is totally there
I have a question. I feel pain where the ac joint is. On top and the front of my shoulder but I don't have pain in shoulder flexion or over head. The pain for me is when I am in the bottom of a chest press or dip. I'm wondering if this could still be ac joint related or something else.
@@ChandraPrakash-du6do I have a large bone spur on the collar bone side of my ac joint and I'm pretty sure the extra bone is pressing against a tendon and agitating it.
@@chadmartin9928 it seems you had born with that or it overdeveloped later as you grow. Have your problem got fixed ? Due to poor mobility and wide dip bars I developed the AC Joint pain. I have been doing dips for around a year but recently I started weighted dips and that put more pressure on joints if we're doing dips on a wide bar that aren't good width for your body. Even the form wasn't perfect.
@@ChandraPrakash-du6do no I fell on the concrete in a skateboarding accident and caught my self with my arms. It still I never ended up fixing it. I just quit doing dips and chest presses. I mainly rock climb anyways and it doesn't seem to bother me when i rock climb fortunately.
Eh. I've found it's rotator cuff, bursitis, or some impingements that causes people to have trouble going overhead. AC joint issues (ligament strain) doesn't really impact overhead motions at all. Shoulder press and side laterals are fine. It's pressing forward (bench), down (dips) and medial movement (fly, medial stretch) that are problematic.
@@gurunath7187 -- Hi Gurunath. Cleared up in 6-10 weeks. I wound up being dx'd with a mix. Basically improper form led to low grade AC joint sprain and minor bursitis. Just had to back off of bench & dips for a while. Conveniently, while the injury was different (bursitis/impingement vs. Ac joint) the stability exercises were the same. I _very gently_ stretched medially over time, and focused on stability exercises - the "Lock 3" and Rotator Cuff extensions with a band or cable. Now that I can bench again, I still warm up with one of those before every set. I'm also way more careful about "tucking" my shoulder blades down toward my back pocket during bench as well. I wound up doing a _lot_ of shoulder press while I waited for healing, too. :P
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
I had a tear while doing bicep curl and while the joint feels ok, I still get slightly uncomfortable when sleeping on my side which makes me afraid of starting the workout again. Can I do these rehab exercises to start my workout?
Great clip! Is this problem the same as lifters shoulder? Crossover symmetry do you have any experience With that system for this type of problem? Any tips for drills to prevent this from happening? Great Work once again!💪
Thanks for the great tips! 👨🏫 Should I do those "rehab" exercises even if I didn't get injured? How can I incorporate to my regular weekly training without overload the workout? Thanks again Coach! 🔝
You can pick and chose the ones you like - I'm a big fan of throwing in one or two stability drills every once and a while into training warm ups or cool downs.
@@SquatUniversitysir I have ac joint arthritis but when I do chest workout I will not feel pain but when I do back and shoulder exercises I feel pain my question is will this arthritis never go away😢
I have a subluxation on the a/c joint it's been just a week. Will I be able to lift again? Will it be back like before. The doctor said it's a ligament injury and minor but I'm anxious. Will these exercises help?
Hello, thank you very much for the video. May I ask, what do these exercises accomplish technically? Does it help "fixing" the AC problem or strengthen the muscles around it so the AC won't take the whole load? I mean, does the AC pain come back after a while if we lose muscle mass? What is the idea behind this? Thank you very much, kind regards
On the band pull apart what should I do if I feel the front part of my shoulder working harder than the back side? Thank you for your videos. They have all been very helpful for me as I'm stuck at home.
Hi, Not sure if there is already a video for this, but how would you self diagnose an AC injury? I have pain in the area with any pressing movement. I have attempted the landmine but still some pain so will hold off and focus on the lateral and posterior delts
Great way to break things down! I’m a current DPT student and I hope one day I can be as good as you. I’d love the opportunity to talk about any advice you have for while I’m in school. Do you ever work with DPT students doing their clinical rotations?
Thank you! And aim to be better than me - remember we're all just standing on the shoulders of those who come before us. And I do but unfortunately I'm booked up for a while with students.
New subscriber here! I've had AC joint pain on and off for the last year or so. Just saw a video yesterday about how LU raises done by the bodybuilder have helped people. As my issue is on and off, how do i completely eradicate the pain?
Thank you for the video. In my case I only experience pain when I distract the AC-Joint not when compressed. So when I just hang from a bar it's very painful but when I perform a strict press I have no issues. Any ideas what its causing it?
Hey man, 10 weeks out from a grade ll ac joint separation. what if over head pressing is not a problem but bench pressing or pushing motions aggravates it ?
@HUGE Fitness honestly bro don’t do anything overhead for like 3-4 months at least , like no reaching for stuff, nothing at all , especially weightlifting. use this time to work on your legs or core if you can do so without putting pressure on your ac joint. if you need more answers just pm me i’d be more than glad to help
@HUGE Fitness i never healed properly after initial diagnosis because I neglected my protocol so it became a grade 5 and surgery was indicated by my surgeon
My pain is not much overhead but more forward with bench presses. I can feel the joint clicking and completely loose and unstable.
How u now?
What fixed it?
Rehabilitate using eccentric movements with bands
@@miloice74 Thanks, how long did you stop training chest for, if at all?
@@Saracen1786 around 2 yrs. I took it progressively. Using dumbbells, hitting more volume with lower weight and keeping the time under tension with the eccentric slow
Rehabbing a rotator cuff tear. This is everything I’ve been doing and I’m now able to do 10 push-ups 6 months after sustaining the injury 👌🏼💪🏼
I'm glad to hear you're doing better!
@@paladindanse986 months and only 10 pushups ? That's a Lil sad brah
@@nikhilr2761 Well now I’m benching 40kg dumbells for reps 👍🏼
@@paladindanse98 i have pooping and snapping in my right shoulder almost doing anything, i am gym bro training from many years , my shoulder feels unstable do you think i can rehab it from referring his book?
@@nikhilr2761 in my opinion he is the best source for anything lifting related
Thanks Dr. Aarron! I was hoping you could go a bit further into the pathomechanics in a part 2 series. You talk about the imbalance around the GHJ, could you maybe go into how the Lat Dorsi, Pec Major/ Minor, Subscapularis, and (Ant) Deltoid all contribute to the forward translation of the humerus? And how, maybe, weakness of the supraspinatus relative to the anterior/lateral fibers of the deltoid result in the humerus head bumping into the AC joint. I've considered all the above including, weakness of the subscapularis holding the head down to prevent anterior translation, weakness of the low traps and rhomboids, serratus anterior weakness, eccentric control in pressing, and finally, overdominance of the internal rotators vs external rotators as the causes of my AC joint. An in depth analysis of GHJ (rhythm) biomechanics would be wonderful, thanks again!
thank you
one month after fixing my grade 3 ac joint seperation, i am able to bench press again . thanks to your excercises
What did you do to fix it?
How was that done?
HOW DID YOU DO IT?! are you fully recovered now?
What if the pain doesn't come that much from overhead movement but more from bench pressing?
Thank you my ortho provided the wrong exercises for me to do with an AC joint sprain (I got a rotary cuff and labrum rehab) so I got me a new sling and went to see someone else but your content has always been thorough and progressive great for learning and self rehabilitation
What's the update can you do heavy benchpress now and which grade was yours can I get your insta I'd can we connect there?
@@gurunath7187 the update is good I am able to maintain full upper mobility and progressive movement I am able to comfortably do handstand pushups and I am progressing isometric holds on planche exercises. For my bench press I have been able to surpass my PR. My instant is Connor.Cotton
Perfect timing 👌🏻
Glad to help!
Indeed
👌🏾
@@SquatUniversity Hello Aaron like your channel. Can you do something on GH joint migration?
Good training tips, I recently pulled my arm during hiking and followed a set of physiotherapy exercises similar to these which helped me a lot. Thanks 🙏
People have been giving you a lot of shit recently but I live and lift comfortably thanks to these videos
That’s coz they can’t hustle some of us anymore. How many times have a person been told by one of these so called professionals that they need to sign up for a package or have physio so many times to get better? I have been to these people n now have zero trust in them.
I'm glad to help!
Who has been giving Aaron shit?
I don't look at any social media anymore, but have 27 years in this industry, at a scientific as well as practical level, and he is one of the VERY few people I recommend people pay attention to.
Hi Aaron, thanks for your effort to share valuable infromation for free! I already purchased your Book - Rebuilding Milo - and it helps me a lot with some issues I am currently dealing with. One of them is a minimal fraying/tear of the posterior labrum. Unfortunately, there is not too much information about it in your book despite that it is risking the stability of the shoulder joint. I am just occasionally feeling some discomfort in my shoulder and I am able to train pretty freely (pull up, rows, push ups, ohp) without experiencing any sort of instability. That's why, I am not really sure how to proceed in terms of continuing to train or considering surgery. Thanks for your help!
You should go to an orthopedic, and see what they recommend u (about the surgery and that)
Does the book have a chapter or talk about shoulder arthritis? If yes then I would buy it too…
Awesome explanation and ideas! Thank you! This is such an annoying injury. I totally created a muscle imbalance.
Excellent video, a great starting point I think. Thankyou for sharing it and putting it together. As somebody who has a grade 2/3 AC joint injury it would be beneficial to see another more detailed video perhaps outlining a progression programme of exercises, etc to rehab back to weight exercises.
How are u now?
My shoulder was a grade two years back and hasn't changed/ gotten better. I don't weight lift anymore
One year on the shoulder is as strong as before. Only difference being the clavicle is noticeably slightly higher. But it has taken a lot of gym work to re-hab it.
@@jonathanallen6753do you have any discomfort in arm movement like not free as before like that
Had a grade 1 while doing bench press can you do bench press press now heavy as before can we connect on insta can I get your I'd?
I do this for physical therapy this helps alot. Good information. Work on the weakness
I hurt my AC joint on Monday lol This dude is the best!
did it help you ? i just injured mine and i really dont wanna do surgery
I was really waiting for this! Could you make a new video for a more advanced state?
You bet!
@@SquatUniversity This +1
Does this help osteoarthritis in the joint? & should this be used as warm up or just PT 🥂
Great video thanks. I got an AC joint injury from bench pressing ( I think ) I'm going to give these exercises a go !!
Same and from cable flies
Did they help?
Any updates? I had the same injury from bench press.
Thanks god man i have been waiting for this for so long
Glad to help!
At first' i thought I was having impingement or rotator cuff tear and did stretches for it got no effect it's been 2months I ve stoped lifting today I came to this video and left with alot of relief thanks alot
Have you found dominant upper traps with AC joint issues? My upper traps feeling pretty tight atm and my ACJ has flared up...
Same issue for me
Same
Very effective and great tips today. 👍🏻
Thank you
Any video that helps my shoulder stability and strength is a good video 👍
The timing on this. Injured my ac joint 3 weeks ago 😂
Hope this can help!
ABSLOUTLY helpful channel I feel my body getting more fluid and normal in movement
thank you so much doc 😁
Hi Dr., have you ever seen anyone develop AC joint pain (very tender to the touch), without an actual fall or direct hit?
I also have two small supraspinatus tears (3mm), but my Physical Therapist isn’t sure what may be causing the pain in the AC joint.
I obv lift weights, but I don’t remember any major discomfort, rather than something that developed over time
Did you manage to get it fixed, suffering from the same ?
I heard this can happen from heavy lifting. The ligament can tear from stress over time.
I feel like this happened to me, I live a pretty sedentary lifestyle so it wasn’t because of overuse or working out when I first got injured. Only now I’m realizing it’s likely from sleeping on my shoulder all these years.
Yes I have a question for you Dr..
How did you know that's exactly I have this problem and the explanation and also rehabilitation would be so easy!
Thank you Dr. For keeping us safe and fit....!
I'm always listening...
@@SquatUniversity 🙌
Squat university love your videos! I have seperated my ac joint 2 times (grade 2, 7 years ago & grade 3, 2 years ago) I work as a whitewater river guide and during the summer I’m pain free from the paddling. But when winter comes around becomes super painful again. Would you recommend doing these exercises for 30 minutes - 1hr?
Indeed: what would be the protocol?
I have developed a small pain by sleeping continuously on the right side, it doesn't hinder me from lifting my arm up but i can feel some pain while raising it. Hopefully this helps 🙌🙌. Thank you as always, much love from India.
Hello Dr. Aaron Horshig, thanks for posting the video. I've been facing AC joint pain issue for last 2 years after I fell from bike and later developed pain in left golfer elbow and left shoulder too(AC joint), what should I do now and please let me know how should I train shoulder,chest and back while performing rehab?
Thanks again
Archit
Wanna see the answer
Thank you great video. Please do another on the sternoclavicular joint. Mine is raised.
I’ve had a complete separation and it’s been over a year. I never have pain. I don’t have problems with overhead movement. My problem has been that anytime I attempt to do chest fly/machine butterflies, I feel bones popping or clicking so of course I don’t continue. It’s even with light weight. Any input as to what’s going on?
If the popping is pain free, generally speaking it shouldn't be a problem.
Disclaimer: I'm not a medical professional, merely a fellow gym-bro who has dealt with my own shoulder issues for the past 12 years.
Hey can you do a video on how to get back into doing deadlifts with a popped ac joint
Hello, it's been almost two months since my grade 3 injury. I started the rehab protocol as early as week 2. I have pretty much full range of motion. I don't feel any discomfort doing back rows and I can even do pull-ups with some discomfort, when I hang on to the bar and try to relax I feel that the injury area is still a little trapped. When I make a horizontal adduction movement with the injured arm, I feel pain as well as doing push-ups, can you clarify what I can do and if it is normal?
Banded pull aparts never felt good on my shoulder, if anything they felt like they irritated it more.
But putting the band around the rack before pulling like you did feels MUCH better!
I've never seen that, or thought of it myself.
Thank you 🙏🏼
Wow!! I strained my ac joint over 3 years ago when I stretch my left arm too far while doing pullups. Since then I have still been able to bench press ( moderate and heavy) but shoulder hurts when I do military or shoulder press The most I could do was 35 lbs db's. I have been doing pull aparts for years before I injured my shoulder now I will give the landmines a try. Thank you🏋♂️💪
That’s how I did mine as well. Exactly the same way.
Great!! Thanks a lot for all tips !!
I’m pain free now and slowly working to overhead but when I have my back against the wall and my arms in a 90 degree bend, my bad side is still way off the wall.
I am dealing with pain in my bicep/brachial tendon at the height of its attachment on the shoulder when bench pressing, do you know how to fix this Doc?
+1
Aaron can you please help me I’ve been having problems with my SC joint, could you possibly make a video on that?
You have some great exercises for impingement? My right shoulder feels pretty unstable overhead but i never had an AC joint injury on my right shoulder but i had impingement once i did a lot for it and it was good but in the last few years it feels off i don’t know why. Tbh i haven’t lifted i a while because of lockdown only dumbbell training and bands at home.....man aging sucks😂😂🤷🏻♂️
last exercise was really nice
Can we call that durning pistol squat VMO is more activated becouse we have to put more effort to stabilize knee?
Sry for my english ....AC injury is about anterior shoulder pain right?😅
So the landmine press is essentially the same as an incline dumbbell press, no?
You mentioned arthritis in the AC joint. What do you do in that scenario?
How about shoulder pain triggered by proximal bicep tendonitis?
just what i need :)
Great vid - thanks
Idk why but my left shoulder pops almost in every motion but if it pops way too many times it starts to hurt quite a bit, is there anything I can do?
I have 6mm of erosion on my ac joint a video of how to find ways to still lift pain free around this would be just awesome.
Great video
Thank you!
My doctor saw that my AC joint it's already kind of worn out. It got real blowm out when I punched someone in a bar fight with a straight right cross. What could I do to fix it will I be able to lift again things are just military presses or snatches?
Please make a video on wrist pain and wrist stiffness due to snatching on a stiff bar
Hope more videos about that 👏
These tips are helpful after injury, But I can’t ever find videos that demonstrate proper form while doing a dumbbell overhead press to prevent shoulder injuries from occurring…:
dear Aron, thank you for the interesting video, I just had (2weeks ago) an AC type II and my question is how long does it take (approx) to go back to deadlift? squat shouldn't be an issue correct?
Me too bro! Yeah I want to know more
@@Fast-e-Learning hi Paul!!! I can tell you my path: first week no load, 2 weeks with elastic until 4th, in one month I was deadlifting again with 60-70%. One month and one week after 80%-90% then was back again to normal load, little bit uncomfortable after 2 months for sleeping that side but power is totally there
I have a question. I feel pain where the ac joint is. On top and the front of my shoulder but I don't have pain in shoulder flexion or over head. The pain for me is when I am in the bottom of a chest press or dip. I'm wondering if this could still be ac joint related or something else.
Did you find what injury this was and is it fixed now?
I feel pain when I perform dips and at the bottom movement.
@@ChandraPrakash-du6do I have a large bone spur on the collar bone side of my ac joint and I'm pretty sure the extra bone is pressing against a tendon and agitating it.
@@chadmartin9928 it seems you had born with that or it overdeveloped later as you grow. Have your problem got fixed ?
Due to poor mobility and wide dip bars I developed the AC Joint pain.
I have been doing dips for around a year but recently I started weighted dips and that put more pressure on joints if we're doing dips on a wide bar that aren't good width for your body. Even the form wasn't perfect.
@@ChandraPrakash-du6do no I fell on the concrete in a skateboarding accident and caught my self with my arms. It still I never ended up fixing it. I just quit doing dips and chest presses. I mainly rock climb anyways and it doesn't seem to bother me when i rock climb fortunately.
Could you make a video on shoulder impingement? That would be so helpful. No a lot of good videos on it out there!
is this a sprained ac joint shoulder separation? I can my shoulder like a bump on one side.
What other exercise can I do if I can’t set up a landline or have a barbell?
Eh. I've found it's rotator cuff, bursitis, or some impingements that causes people to have trouble going overhead. AC joint issues (ligament strain) doesn't really impact overhead motions at all. Shoulder press and side laterals are fine. It's pressing forward (bench), down (dips) and medial movement (fly, medial stretch) that are problematic.
What's the update same here grade 1 injury are you normal now? Can we connect on insta can I get your @?
@@gurunath7187 -- Hi Gurunath. Cleared up in 6-10 weeks. I wound up being dx'd with a mix. Basically improper form led to low grade AC joint sprain and minor bursitis. Just had to back off of bench & dips for a while. Conveniently, while the injury was different (bursitis/impingement vs. Ac joint) the stability exercises were the same.
I _very gently_ stretched medially over time, and focused on stability exercises - the "Lock 3" and Rotator Cuff extensions with a band or cable. Now that I can bench again, I still warm up with one of those before every set. I'm also way more careful about "tucking" my shoulder blades down toward my back pocket during bench as well.
I wound up doing a _lot_ of shoulder press while I waited for healing, too. :P
I don't have bands. Will cable internal/external rotations work as well? Or should I purchase some bands?
Do I get my AC skimmed for supraspinatus?
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
Thank You
Thank you for the great centent, how often do you do the exercise in a week ???
does this help with ac joint arthritis years after an injury?
Should i work both sides or just the injured side?
Awesome 👏
I have AC joint pain but when going into extension like when doing dips... what can i do?
I had a tear while doing bicep curl and while the joint feels ok, I still get slightly uncomfortable when sleeping on my side which makes me afraid of starting the workout again. Can I do these rehab exercises to start my workout?
Good Info
Can we ever go back to touching the bar to the chest in a bench press after a AC joint type 2 tear
I strained my ac joint somehow by hanging for a bar. It does pop a little sometimes and is mildly sore sometimes.
Great clip! Is this problem the same as lifters shoulder? Crossover symmetry do you have any experience With that system for this type of problem? Any tips for drills to prevent this from happening? Great Work once again!💪
Thanks for the great tips! 👨🏫
Should I do those "rehab" exercises even if I didn't get injured? How can I incorporate to my regular weekly training without overload the workout?
Thanks again Coach! 🔝
You can pick and chose the ones you like - I'm a big fan of throwing in one or two stability drills every once and a while into training warm ups or cool downs.
@@SquatUniversitysir I have ac joint arthritis but when I do chest workout I will not feel pain but when I do back and shoulder exercises I feel pain my question is will this arthritis never go away😢
will this help with ac joint stability. My ac joint moves more than it should causing me to compensate with other muscles when I bench press
I'm guessing this is a good starting point for distal clavicle osteolysis? Very informative channel.
Did it help you?
I have a subluxation on the a/c joint it's been just a week. Will I be able to lift again? Will it be back like before. The doctor said it's a ligament injury and minor but I'm anxious. Will these exercises help?
Hello, thank you very much for the video. May I ask, what do these exercises accomplish technically? Does it help "fixing" the AC problem or strengthen the muscles around it so the AC won't take the whole load? I mean, does the AC pain come back after a while if we lose muscle mass? What is the idea behind this? Thank you very much, kind regards
On the band pull apart what should I do if I feel the front part of my shoulder working harder than the back side? Thank you for your videos. They have all been very helpful for me as I'm stuck at home.
Do rear delt raises with light weights instead
Hi, Not sure if there is already a video for this, but how would you self diagnose an AC injury? I have pain in the area with any pressing movement. I have attempted the landmine but still some pain so will hold off and focus on the lateral and posterior delts
Why is it painful doing band pull aparts?
Great way to break things down! I’m a current DPT student and I hope one day I can be as good as you. I’d love the opportunity to talk about any advice you have for while I’m in school. Do you ever work with DPT students doing their clinical rotations?
Thank you! And aim to be better than me - remember we're all just standing on the shoulders of those who come before us. And I do but unfortunately I'm booked up for a while with students.
@@SquatUniversity any shot you have room for spring or summer 2023?
What if there is inflamation? Can i do it still?
New subscriber here! I've had AC joint pain on and off for the last year or so. Just saw a video yesterday about how LU raises done by the bodybuilder have helped people. As my issue is on and off, how do i completely eradicate the pain?
what type of bands do you use? link?
How do I know when it’s so fucked I need surgery or if I can just do this? I’ve had it for years
I have ac joint pain with bench pressing would this help?
Can bicep curls be done with ac joint pain?
THANK YOU OMG!!!!!!!
please go further in depth, mine will get aggravated slightly from side sleeping and front squats so any advice for flare ups would be appreciated
You're welcome!
I feel a weird crunch whenever I move my arm to far back
Thanks for the video. I hurt my AC JOINT and still having issues
You're welcome! Hope this can help!
@@SquatUniversity it does thank you
Sir how we can come over shoulder dislocation
Visit an orthopedic
Thank you for the video. In my case I only experience pain when I distract the AC-Joint not when compressed. So when I just hang from a bar it's very painful but when I perform a strict press I have no issues. Any ideas what its causing it?
Would the banded overhead iso hold with prior row to external rotation excercise help with this?
Yes eventually as long as it's not painful.
My AC stopped working during the hottest day of summer. This video didn't help. But i feel good after doing the exercise. AC is still broken.
i hurt my AC from benching, it wasn't even overhead. If I cant bench I definitely cant landmine press.
Hey man, 10 weeks out from a grade ll ac joint separation. what if over head pressing is not a problem but bench pressing or pushing motions aggravates it ?
@HUGE Fitness like wise brother i actually just had surgery roughly 2 months ago
@HUGE Fitness thanks my man, whats your grade do you know?
@HUGE Fitness honestly bro don’t do anything overhead for like 3-4 months at least , like no reaching for stuff, nothing at all , especially weightlifting. use this time to work on your legs or core if you can do so without putting pressure on your ac joint. if you need more answers just pm me i’d be more than glad to help
@HUGE Fitness i never healed properly after initial diagnosis because I neglected my protocol so it became a grade 5 and surgery was indicated by my surgeon
@@hugefitness1bro.. how are u now? I’m dealing with ACJ pain for about a year now and it was only grade 1/2 😅 sucks!!