Are you dealing with AC joint separation?

Recovery from AC joint separation requires patience and care. One of the best ways to recover is through specific exercises that help strengthen the shoulder and reduce pain.

What movements should you do to help your shoulder? Read on for the top AC joint separation exercises.

Pendulum Swings

Pendulum swings are a gentle way to start your AC joint rehabilitation. This exercise helps to improve blood circulation in the shoulder area, which can speed up the healing process.

How to do it:

  • Stand with your feet shoulder-width apart
  • Lean forward slightly, allowing your injured arm to hang down
  • Swing your arm in a gentle manner in small circles, clockwise and counterclockwise
  • Perform this exercise for about one to two minutes

Pendulum swings are a low-impact exercise, which makes them ideal for the early stages of shoulder recovery.

Shoulder Blade Squeezes

Shoulder blade squeezes are one of the most effective shoulder stability exercises after shoulder surgery. These squeezes help strengthen the shoulder blade muscles to provide better support for the injured AC joint.

How to do it:

  • Sit or stand with your back straight
  • Squeeze your shoulder blades together (it can help to pretend you’re holding a small object between them)
  • Hold the shoulder blades there for five seconds, then relax
  • Repeat this exercise 10 to 15 times

Performing shoulder blade squeezes regularly can make re-injury less likely.

Isometric Shoulder Exercises

Isometric exercises are another one of the top shoulder recovery exercises for strengthening the shoulder muscles without causing additional stress to the AC joint. These exercises involve tightening the shoulder muscles without moving the AC joint, which helps build strength and stability.

How to do it:

  • Stand with your injured arm against a wall or a doorframe
  • Gently push your arm against the wall, using your shoulder muscles
  • Hold the push for five to ten seconds, then relax
  • Repeat this exercise 10 to 12 times

Isometric shoulder exercises are a safe way to improve shoulder strength during the rehabilitation process.

External Rotation with Resistance Band

External rotation exercises are crucial for post-injury shoulder care. This exercise will work on the rotator cuff muscles. The reason why you need to focus on this area is to boost shoulder stability and function.

How to do it:

  • Secure a resistance band on a waist-height object
  • Hold the other end of the band with your injured arm, keeping your elbow close to your body
  • Slowly rotate your forearm outward, away from your body, while keeping your elbow bent at 90 degrees
  • Return to the starting position and repeat the exercise 10 to 15 times

Using a resistance band for this exercise provides a controlled amount of resistance, which helps strengthen the shoulder muscles safely.

These AC Joint Separation Exercises Are Wonderful for Recovery

AC joint separation can be a challenging injury, but with the right AC joint separation exercises, you can speed up your healing process. Incorporating these exercises into your shoulder care routine can give you AC joint pain relief.

Do you need shoulder surgery in Boise? Contact Idaho Shoulder 2 Hand to discuss your options and book an appointment. Our team uses innovative practices so we can give each patient compassionate and personalized care.