AC Joint Pain Exercises for Shoulder Rehab
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- Опубликовано: 29 сен 2024
- If you've got AC joint pain you've got to be doing these three exercises immediately to finally get your shoulder healthy.
Shoulder Impingement vs. AC Joint Dysfunction Tests: www.precisionm...
Technique for Scapular Control & Stability - Shoulder Rotation Robot: • Technique for Scapular...
Scapular Pushup Progressions: • 4 Scapular Pushup Prog...
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Today we are going to go through three exercises to help you fix up your AC joint pain. The acromioclavicular joint is the top bony part of your shoulder, most people can touch it pretty easily.
This joint, unlike most joints in the body, is only held together by ligaments. The thing with ligaments is they don't heal as quickly as muscles.
A minor muscle strain it could be healed up in up to 3 days, whereas a really minor ligament sprain can take up to two weeks or even longer to fully heal. So when we sprain our ligaments we've got to be aware of that fact and we've got to progress a little bit slower.
If you're working out, playing sports, wrestling with your buddies and you've sprained your AC joint, it's really important that you let it properly heal at first. That means no movements in the extreme ranges of motion overhead, across the body and behind you.
We want to minimize end range of motion in those movements because any end range of motion in those movements can potentially stretch out the ligaments of the AC joints a little bit more prolonging your healing time.
These 3 exercises for AC joint pain are going to help you keep the shoulder moving and start to re-educate the neuromuscular system for proper aligned movement patterns that's going to set you up for a lifetime of doing things that you love, whether it's lifting in the gym, playing any kind of sports, golf etc.
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I just downloaded it and doing the movement tests , Thanks alot !🙏
Good advice
@@AbdulRahim-jh2ed glad you think so :)
Im a housepainter for 35 years now, for the last 3 months i couldn't paint seelings anymore, thought my career was over.....after doing this every day for a week i can do it again !!! About to cry while im writing this to you🤦♂️🤦♂️ REALLY want to thank you for this !! ❤️❤️❤️
This is great to hear my friend - thanks for sharing and we're pumped we've been able to help you out! - Coach E
How many days to recovery from that pain and how many day's to get natural strength for this shoulder plz tell I'm also suffering from 3 months it happens to me when I'm lifting weight bag...
@@VijayRaj-gi4pr It's hard to say how long it will take you to recover and improve. You should notice improvements after 2 - 4 weeks of consistent practice of the exercises. - Coach Joshua, Team PM
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9k9
🔥🤙🤙
Years ago I took a spill on a skateboard. I never knew what damage was done specifically to my shoulder but the pain subsided and I was able to move and function normally until recently when the pain arose again. I realize now the problem and this is by far the most comprehensive and helpful video for recovery exercise instruction. Thank you for sharing. By the way I still love to skate and I look forward to "movement longevity".
Happy that you found us!
the 2nd exercise gave me relief. Thanks Eric. Life saver
Happy to help!
Eric, Thank You for putting this out there. I think I may have finally found the issue with my shoulder.
Nice!
Thanks buddy. Just did a set and my scap muscles are burning.
Glad to help!
THANK YOU!
You are welcome!
I had a frozen right shoulder and took a X-ray, came with a result as -an articular erousion was noted at the head of the humerus -? Osteochondritis dissecans. Can I still practice with your exercises?
We are here for you!
It's hard to say exactly from our vantage point. However, we know that our Shoulder Pain Solution program can help you out as long as you are cleared for such exercises.
We designed it with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
More thankful 😊
😊
Hey @Precision Movement, thanks for the great vid. I've got an issue with the range of motion of my left shoulder, where I can't drive up my left arm up to the wall while doing the "robot rotation" exercise. I don't feel any pain while trying but it feels like it's "frozen", meaning I can't drive up my arm while I have my back glued to the wall, no matter how hard I try. What do you think I should do in order to increase this range of motion? Should I start activating,stretching and strenghtening the Serratus Anterior? If so, what other muscles should I work to help with the upward external rotation movement ROM? It's pretty frustrating since I've had 2 Arthroscopic Bankart surgeries already on this shoulder in the past, but since two years ago when I subluxated the same shoulder again, the ROM decreased even more. I want to also mention that the I don't have problems with internal rotation and sideways external rotation is about 90% in terms of strength and ROM (since I trained the rotator cuff muscles for sideways movement in the last couple of months). Thanks!
Thanks for trying this out and check this out next:
ruclips.net/video/o9fiTFfW4uU/видео.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you Joshua! I have already checked out that video and decided I should include them in my daily stretching program as well. Dr. B explained perfectly how everything correlates (tight pec minor, alignment of the shoulder joint, thoracic mobility etc.). I have done most of them today and I'm glad I didn't feel any pain, just limited range of motion. I'm still having trouble with the robot exercise but I'll keep striving on recovering it naturally, rather than going for other options, like surgery. Much love!
When doing the robot exercise, the shoulder that is in pain hurts pretty bad when I do the upward motion. Does that mean the exercise is working or is something else wrong with my shoulder? Thanks!
Hi and thanks for asking.
It's hard to say.
Try moving slower and smaller. Also drop your elbow a little bit below shoulder height and let us know how it goes.
Talk to you soon :)
- Coach Joshua, Team PM
I sprained mine 3 months ago in an accident along with other issues. How long do you think it will take to feel better doing these exercises?
It's hard to say how long it will take for you to improve as everyone responds to the exercises differently. You should notice improvements after about 2-4 weeks of practicing the exercises 2-3 times per week. - Coach Joshua, Team PM
@@PrecisionMovementCoach thank you! I look forward to moving pain free again!
Hi just re-injured my AC joint doing press ups! I first injured it skiing. Currently doing the RICE plan and some light pendulum stretches....your site says wait 7 days before I do these exercises too; however the robot for example I can do now without any pain? Thanks Rebecca
You need to move to heal so please do any of the exercises that you can perform in a pain-free range-of-motion.
@@PrecisionMovementCoach Thanks so much; really glad I found your channel :) So hard to get medical help here in the UK in lockdown! I will give them a go.
@precision Movement When doing the robot my trouble arm has limited ROM, I cant touch the wall, with that hand. I feel pain and feel like something is off. After some reps warming up to it I'm able to touch the wall. Is this an AC joint issue?
Potentially. Do you mind trying it first while lying on your back?
Also, try out these tests and get back to us with the results:
www.precisionmovement.coach/shoulder-impingement-test/
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for the reply! .
I tried the robot lying on my back and still feel discomfort when doing the movement with my left arm (trouble arm) but I get better ROM and I'm able to touch the floor.
Also I did the tests and it appears to be AC joint, the test of reaching overhead hurts on the 160-180 angle range.
I do want to say that I was diagnosed before with a shoulder separation, didn't know was AC joint until I read your article. The Dr. gave me a cortisone (i believe) shot and the pain went away, but I believe what happened is that the ligament readjusted in the wrong position , makes me think. I have been doing mobility routines that includes shoulders dislocates with stick and shoulder extensions with stick behind the back, can I continue those or should I stop? Thanks a bunch.
@@fcobob78 check out the resources available in the video description.
Stop doing any exercise that cause pain, instability, or you cannot modify to do in a pain-free/more stable way.
This program can give you good ideas on how to properly address the root cause of your issue:
www.precisionmovement.coach/shoulder-control-live
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you so much, I will definitely look into your mobility program. Thanks for all the great resources you post!
The three exercises:
[6:22] Robot - 5reps 5s holds up and down
[8:24] Behind the back external rotation - 3-5 reps 10s holds
[10:16] Scapular Push Up - 5 reps 5-10s holds at the top
Thanks!
@@PrecisionMovementCoachwhat’s the muscles worked on second exercise!?
Thanks
I've been in 2x weekly PT and seeing an Ortho for an AC joint injury for three months, and in less than two minutes this guy has told me more about what is going on, despite all of my questions at the doctor.... THANK YOU
I'm so glad that it helped!
Exactly why I search out more knowledgeable people . I'm older and even though I've told an Ortho I am very active and in intense sports, he told me "nah, no exercises, just rest". WTF? Once with ski knee injury and once with elbow tendonitis(whitewater kayaking) ...I got online and found what I needed to do for both injuries
Thanks Precision Movement, for these shoulder injury exercises and info :-) :-)
Yes, I play hard :-) But only these three injuries in 20 years of playing. Elbow and Knee 100% now, and I know my shoulder will be too
Your ORTHO would be out of business if he/she showed you THESE EXERCISES. They NEED you to keep coming back.
That's exactly why I would never do PT... I just don't have much faith in doctors. I got an MRI my shoulder and they're like "Oh everything looks great"... Paid a ton of money for them to tell me nothing. I assume PT would be the same.
Had to pause the video after first exercise to say this gave instant relief man thank you so much gonna continue to watch and subscribe
Austin Massey I know! This guy fixed my neck pain
Finally! An AC Joint video where the patient isn't just sitting there getting a massage.
Which, is nice, but isn't necessarily that helpful. ;-)
@@PrecisionMovementCoach is it possible that, pain takes like 8 months??
I think i did tear something with weighted pullups...
I have problems, with pullups now..3x i do with almost no pain then something starts too pop inside my shoulder haha
Like there is no power in my left shoulder
Ussually i did 10 reps with ease, because i am military, now the 5 reps are problem..
marko DOBNIK bump
Going to give this a try...is there a part two for this?
@@markoatf5121 I was 4 days out til shipping to FLW as 12b and got a grade 2 now I ship in February how is your shoulder holding up I don't want to be in the same situation
took a big hit at rugby practice to the shoulder so much needed video, hope it helps alot. thank you
Keep us posted on your progress!
This is literally the go to guy on RUclips for musculoskeletal injuries. Trusted and effective. Well done 👍
Thanks!
Just wanted to pop back on here and say a huge THANK YOU! I've been doing these 3x/wk for 2 weeks now along with your doorway pec stretch and my shoulder pain is gone! It's amazing!
Awesome...thanks for the update!!!
I am a coach myself but never have someone explain AC joint better... recently I got this issue and was researching more on this subject... And your robot stretch is a show stopper.... I experienced immediate relief... Thank you so so much .... Love from India 🙏😀
That's great! Thanks for sharing :)
Oh my. This is good.
I saw your video diagnosing the difference between AC joint dysfunction vs. impingement and came here from that. In particular the exercise with the stretch bands is exactly what I have been looking for to start re-balancing my shoulders after too many push-ups and dips in recent years. I already feel better.
Awesome work, a clear explanation of everything without any distractions.
Happy to help!
Thanks so much for this video and the one of testing AC Joint dysfunction vs Impingement. I semi-recently fell and "caught" myself with my elbow and since have had minor shoulder pain that's lasted weeks. Based on most of the reading I had done, I was under the impression I was impinged. Based on how I feel after taking the test, leaning towards the AC joint being the problem, and doing a single session of these exercises I feel like this is the right track. Obviously I'll be continuing. I've liked and subbed. Keep up the good work dude, many many thanks for these valuable videos.
I'm glad that my material is helping you out!
Heck yes! Thank you for this! I have a 20 year old shoulder separation that has of course given me problems in my adult life as a hairdresser. This video is exactly what I have been looking for. Small range of motion with big results! Thank you!
Hairdressing could definitely be problematic with a shoulder separation! Glad to have helped Kendra.
Excellent video, Eric... my shoulder is greatly improved thanks to these exercises. Can't thank you enough!
My goodness! I have had AC joint issue for a while now(over a year now). I did the robot and external rotation for a bit and the pain is gone!
How is it now? Does it work as a long term fix?
Thank you for the robot! I crashed my motorbike a week ago and I am in need of some gentle mobilisation exercises. You seem to know the pain we are all in! Cheers for the effort.
Glad that it helped :)
i separate my shoulder everytime i play basketball, when im shooting or trying to jump high for a rebound . this is really helpful and i understood everything. Thank you, also if there's anything i should do plz tell me.
Thanks for writing to us and sharing your story. We realy appreciate that.
Check out the resources in the video description for more ideas. Especially, the Shoulder Pain Solution program and let us know how it goes :)
A couple weeks ago finally saw a Physio for AC joint pain. This week was four weeks off BJJ. Your videos are exactly right in terms of where the pain is (the forward-rolled shoulder thing and across the chest, ouch-for me also just pushing my arm down to get something in my pocket would trigger it). I've started the three exercises, plus the three types of pushups from the other video, and especially with the band behind the back and the closer I get to the tenth second I can feel the ligaments burning. It's a good burn. Do you have any other strengthening exercises using bands? Thanks a lot for your help.
I had a rounded left shoulder where the head was skirting a bit forward due to my weird sleeping position. I did these 3 exercises for 10 days n i am seeing a massive improvement especially the robot movement exercise , worked like charm. Thank you so much
How did you sleep?
Nice work!
Are these exercises good for a 12 year old girl having imbalance in shoulders due to bal palsy
Yes, and they can be modified to suit her capabilities. Make sure to follow the guidance or a specialist familiar with Kinesiology and her condition.
- Coach Joshua, Team PM
Love your channel. It helped me alot with lifting and some injuries just in a week.
Can you please make a video about or recommend something for "my left shoulder pulls itself forward when i try to do any workout while sitting or standing, like bicep curls,overhead dumbbell press etc.." My physical therapist couldn't help neither any chiropractor so far and there isn't any video on it on RUclips either. Thanks i highly appreciate.
It sounds like these videos can help:
www.youtube.com/@PrecisionMovementCoach/search?query=serratus
- Coach Joshua, Team PM
Thank you so much! Sprained my AC-joint 4 months ago and the pain is there all the time.. Looking forward to trying out this routine.
How often do you recommend doing it?
You got this! Try it daily.
Good Day, I had A Question, Does Ac Joint also Pushes pain in lateral dealts when doing some excercises cause it does for me, And how long you think Ac joint will heal without excercises and just by resting?
Thank you.
That is entirely possible.
It's hard to say how long it will take for you to recover. You need to move to heal so get started on the exercises and you should notice changes after 2 - 4 weeks of consistent practice.
- Coach Joshua, Team PM
Thank you so much for the video, I wasn’t following the first piece of advice and my ac joint feels like it’s got a metal spear stabbed through it
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I'm great. My shoulders have never felt better.
Oddly, I got my AC joint pain from doing sprints one day and then doing pretty serious fascia stretching exercises (both of which I overdid). I never fell or anything like that. Thank you for this video!
Same for me I overstretched my shoulder
Best video about AC I found, thank you! Instant sub, seems like a great channel that really teaches how to do these exercises correctly :)
Glad to hear that! Thank you for your support :)
Hello Eric. How do i know If I have degree 1..2 or 3? I think I got ac joint for 1 week ago and now I dont have pain when more my arm? U think 1?
It's hard to say without seeing you in person. It's good that you are not in great pain.
- Coach Joshua, Team PM
Ac joint sprain is a really annoying one thank you sir
How are you now?
- Coach Joshua, Team PM
Wow! That robot exercise is the only one ive tried so far and my god the pain is like 70% gone!
Keep it up!
Thank you
You're welcome
@@PrecisionMovementCoach will the small lump where sprained ac joint is go away when healed? Thanks
It's hard to say because everybody recovers differently.
@@PrecisionMovementCoach thanks for your time. I'm lucky to be speaking with such an expert. So there is also a possibility that it will heal and be fully functional while still retaining a lump on the shoulder?
That is possible.
Thank you! This exercises immediately targeted the pain! keep up the great work!
Great :)
It's hard to see what the actual movement of push up is. Maybe you can take the video from a different angle or take your shirt off so we can see what actual muscles are moving. You explain everything in detail but can you put it in more laymen terms if possible too? Thanks I do enjoy your videos and find them very informative!
Thanks for the suggestion :)
@@PrecisionMovementCoach You're welcome! Again thank you so much for taking the time to make all the great videos! I think your videos really are the most informative of this type on RUclips. They are very helpful. I appreciate you!
You are giftet. Thank you for helping me.
Is it ok to do the first exercise lying down on your back?
You are so welcome!
Fell on my shoulder with my and my opponents whole body weight 5 months ago during a bjj practice. Went to physio therapy for 3 months, electrotherapy almost 2 months and none of it helped. I couldn't even do a pushup. After 2 weeks of doing these movements my shoulder feels 100% ready. But dont want to push it too hard too soon. Thank you!
Glad it helped!
Started doing all these exercises and noticed improvements immediately!
Awesome!
I have this pain for many days ago it’s hurting my back and my whole hands that i can’t write and my neck🙁
I'm sorry to read that. Did you try out the material in the video?
thanks eric
You're welcome!
I thought I had swimmers shoulders the whole time. I’m not a good swimmer and started open water swimming prepping for Ironman competition. I started feeling shoulder pain and can even reach my son sitting behind me.I have had shoulder pain for months ; I just did your exercises and felt so much better. I hope I can start swimming and doing upper body workouts again. Thank you!!
Awesome! Great work :)
I can't seem to do that first exercise(robot) at all, both my scapulae immediately come off the rib cage and rotate forward and down.... I've been dealing with scapular dyskinesis on my right side for almost a year, have a bump at my ac joint which looks like the acromion is tilted up a bit, but the doctor says there's no torn ligament at all, but I feel like I had a mild separation that they missed... I've been suffering for months and months with pain in my rotator cuff muscles and extremely poor range of motion and can't do anything in the gym because of it.... did physical therapy for 6 months and haven't gotten better, and continue to do exercises to work on my serratus, rotator cuff, and stabilizer back muscles..... I'm scheduled to get an EMG with a neurologist... So upsetting and depressing that I can't do anything in the gym... I'm 40 and skinny fat and can't lift,...I ignored my fitness for most of my adult life and now that I want to do something about it, I can't
I think that you could really benefit from this course: www.precisionmovement.coach/shoulder-flexibility-solution
I had similar pain and symptoms you have. I fell down the steps and had this pain for six months. Finally went to a chiropractor and was told my collar bone was out of place. He adjusted it and my pain immediately went from a 6 to a 2. Now that everything is in place I can slowly train it and begin to heal. Hope this helps.
I can relate to you. I have been addicted to drugs for many years and finally weightlifting got me off of drugs and helped stay clean, actually it's the only thing that im interested in and is driving through my life without falling down to that shitty path again, but now that i have been year clean and been lifting about 10 months I have fucked up shoulder, can't do anything in the gym except legs i have been able to train... well for a while at least because now i'm starting to have hip impingement as well. Now im panicing that i have to stop lifting all together, the only thing that have helped me get my life back on track is being ripped away from me. Depressing and frustrating as fuck... Well no use to dwell on self pity, but to take this as a challenge and rehab my shoulder. I'm not giving up. I'm going to get back to lifting no matter what it takes.
Try graston technique it worked for my shoulder problems I had shoulder impingement for over a year
Thanks so much for the vid! I was just wondering how frequently I can be doing these exercises. I am rehabbing an injury that occured years ago and just trying to clear up the minor shoulder pain that I've been carrying around for ages.
You are welcome and I'm glad that you found the material. It's a good idea to do these exercises 3-4 times per week with at least 1 day of rest in between sessions. This is how to allow your body to adjust to the material properly.
thanks so much. After doing these the first time it felt instant relief. I'm not sure of long term relief yet, but i felt immediate relief of all pain.
That's great to read!
How are you now?
- Coach Joshua, Team PM
Thankyou so, so much!!
I had instant relief after almost 5 months of shoulder pain after trying these exercises! 👏
Awesome❗️
You are just awesome man!...
Wow, thanks!
You helped me 200% with my shoulder AC pain , thank you, I sprained it doing dumbbell exercises.
Great to hear!
What's the update and which grade was yours ? Can we connect in insta what's your @?
bustin out the robot at a party, you know how it goes. lmfao
#goals
Hi Eric . A quick question please . When I’m doing the robot I feel in my right shoulder a screeching noise ( feeling ) like a grinding sort of .. Any idea what may cause that. ? Thank you
Does it feel like bone on bone? Probably best to get it checked out.
Thanks Eric super helpful as you described I over did muscle ups and dips last weekend and caused ac joint/ligament damage, these exercises are fantastic. Appreciated!
It's the price we pay to play :-)
If you do Crossfit you are begging for joint pains.
i love coach e and Dr B . Best thing ive seen on you tube. Quite knowledgeable and detailed in their explanation
Wow, thank you!
the AC joint exercise with the band behind your back is godly!! thank you
You're welcome!!
HEY ERIC , dude your hip mobility training i bought years back fix years of sharp pain in my leg which affected my situps for my pt test , i was basically getting stabbed in the leg every time my acetabulum reached a certain degree in my hip . I forgot to write you until now . of course because of my shoulder impingement im going back to your videos haha thanks!!! you da man
Sorry for the late reply. How are things now?
- Coach Joshua, Team PM
Sir i'm suffering shoulder subluxation problem....can i do these exercises.. Regularly.. for relief this problem.....
These exercises may not be appropriate for you and you should get your shoulder checked out to better understand why you are experiencing that problem.
- Coach Joshua, Team PM
Been out of the gym for 5 weeks now with a “sprained AC” so doc man says - going to jump into these this week and see how it goes.
Super bummed when you’re hitting hour fitness peak and hit a wall like this and can’t continue due to injury. This is my third shoulder injury and first shoulder injury due to weight lifting, sadly.
I want to be able to get back to where I was as fast as possible so I can grow and get stronger from there. - thanks for the tips coach 🦾
I hear ya my friend - nothing blunts your progress like an injury! But you learn a lot and overcoming this will make you stronger in the end.
Literally same for me. Third shoulder injury, first subscapularis tendinitis, second shoulder impingement and now AC joint.
And all the while this whole Corona lockdown is happening...but when I overcome this I will feel better than ever!
Never again will I not properly warm up and neglect my rotator cuff.
So glad I found your videos today. These exercises gave me some relief already!!!
Fantastic!
Thank You!
:)
Thank you. Been looking for a video like this for 6 years. Keep up the good work.
I'm glad that you finally found it.
Thanks for the awesome, detailed video Eric! Quick question for you... I injured my AC joint 3.5 weeks ago. Been doing simple stretches for about 2.5 weeks. I did these exercises yesterday and the muscle is aggravated. It's not painful as if I re-injured it, it's more of an aching feeling like after a workout. Should I continue doing these exercises or should I give some time between them to let the muscle acclimate? Thank you!
Definitely let pain guide your efforts. How about you take a day in between sessions? Have you checked out this article? www.precisionmovement.coach/sprained-ac-joint/
I injured mine about 4 weeks ago. Pretty mild, just strained the ligament, but push-ups are still out of the question for me. How did your recovery go? Are you fully healed now? Can you lift weights?
@@alexhooker447 I can, but it's a little difficult. I didn't take great care of it during Christmas and New year's unfortunately, so it's still not fully healed. I did some lifting yesterday of things around the house, maybe 30-40 pounds head level, but it got aggravated. I probably over killed it because I haven't built up the muscle, just stretches. Up until yesterday, I've been going through phases of having to relax it for a few days after doing some good stretches. I'm not going hard, but I hope I'm doing it right. It's definitely better than it was two to three weeks ago.
@@Majicalpepper I'm glad to hear it's improving. I need mine to heal up quickly, because I have plans to join the military come June. Is your injury grade 1, and how did you injure it?
@@alexhooker447 not sure what grade actually, the doc didn't say. He didn't seem very concerned so it's probably grade one. I was able to lift 10-15 pounds with pain before I knew what was wrong. I injured it wrestling with an in-law. How about you?
😱💯🙌 Holy smokes, I was doing this 11:30 and I felt a slight pop and the pain went. Been in pain for 2 months, I can't believe this worked.
Nice work!
thanks man! i injured my shoulder 5 years ago and let it heal without seeing a doctor. after 5 years of pain, all signs ate pointing towards some kind of AC injury. This is one of the videos where I can actually feel the blood flow and relief in my arm. Thanks so much!!
is yours healed now, which exercise helped the most?
@@JFearH_Ehhy the thing that helps me most has been leaning into a doorframe with one arm up towards the top and also upper body workouts. i rarely ever have peoblems anymore. excercising and stretching really works!!
Any recommendations or alternatives for the first exercise ? I can barely complete without pain / issues. I've been dealing with this injury for almost a year now with little to no improvement. Ultrasound came up clear. Going to ask my doctor to see a specialist. Thanks :)
I'm sorry to read about your pain. Can you try it while lying on the floor and see how much control you have over that movement? Focus on one arm at a time.
Thank you for sharing this video. I have AC separation 3 on my right shoulder three months ago. I still feel a lot of pain and malfunction on my shoulder especially move back. I just found out this video today. Will the exercise in it will help me bring full function back? A lot of thanks!
It’s a start and if it works well after a week or two it’s an indication you should follow my Shoulder Control course ( www.precisionmovement.coach/shoulder-control/ ) as it’ll restore full strength, stability and mobility.
I separated my shoulder 6 months ago. I was pretty well cured after 5 -6 weeks. I could do jiu-jitsu again. There are are still certain things that irritate it but I can train jiu jitsu again without an issue. Is there an exercise that can help make the separation less noticeable? When I bring my right arm across my chest the bone pops up noticeably.
You need to continue to work on strengthening the stabilizing muscles and improve your spatial awareness. This program can help:
www.precisionmovement.coach/scap-strength-live
- Coach Joshua, Team PM
Hey doctor i been having pain on my shoulder for about 2 weeks now, ( i do weights and think it was durong bench press) i have rest and put ice on it but it dosent get any better. When i move it i always feel a cracking or popping sound. Sometimes it hurts my clavicle too. What should i do i know is a minor injury because i have full range of motion with little pain but the popping is always there. Please help me i dont have money to go to a doctor
Try out these tests and make sure to sign up for the free mini-course I offer in the article: www.precisionmovement.coach/shoulder-impingement-test/
Wowwww for over a month now I've been in pain and didn't know what happened thought it's due to old age. But after watching your exercise test video I believe I've been suffering from AC Join Dysfunction!!😭 Thank you so much!! I'm on my first night with your exercise and can't wait to wake up in the morning with no more shoulder pain.👍💕😊
Thanks for following along and keep us posted on your progress :)
Idk if my shoulders were that bad but just 1 session (for lack of better words) have my shoulders feeling right thank u
Nice!
Your videos are gold. You've saved me more than once. Thank you, Thank you, Thank you. Robot: 6:10, 8:38, 10:47
Wow, thanks for that.
I assure you that everyone on the team values your trust. People like you are why we do this.
Eric and Erin often say "that you can lead a horse to water but you can't make it drink."
Keep drinking (love that quote Eric ;)
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I actually completely torn my 3 ligaments in that joint and decided to go for the surgery. It was a complete success and now I got a piece of string holding my bones in the right place. Its been 3 months and I can function normally with no pain but still cant do explosive movements and overhead pulling & pressing. Thank you for this video, I still need a lot of rehab but hopefully it will be 100% by the end of summer
Keep us posted on your progress :)
Eric thank you so much for your generosity and doing this. It is excellent.
What I like about you video is.... it is clear you are smart and truly know what your talking about but you don't flaunt or show that of... you just explain what needs to be explained and get to the heart of what needs to be done.
Thank you for your knowledge, humility and generosity.
I appreciate that!
Hi Eric! So happy I found this video. I am going to try the exercises and I think I should definitely stay off my right shoulder as my acromion is swollen? Looks larger than my left one. I mostly lift weights and do body weight exercises. I should pause these until the pain goes away? Just wondering how to stay active while I heal. Any recommendations is deeply appreciated.
Definitely stay off heavy lifting when there’s swelling - that’s the first thing to work at. But gentle non-painful movements are good to go. Once the swelling is down then ramp up the intensity of exercises.
Hi Eric,
I got some inflamation in my AC joint. Do you think these exercises will help?
Thanks:)
Yes. Try it out and let me know how it goes.
Hi again,
I have now done the exercises a few times and I think im already starting to feel some improvement:) I have had problems with the AC joint for about a year or so, and tried a lot of different things, so I really hope this will get me back to a healthy joint. How often would you recommend to do the exercises and for how many sets?
I'm glad to read that your condition is improving. Keep up the good work. Try the exercises daily for 1-2 sets.
Finally exercises that relieve my shoulder/arm pain! Thank You!
Hey Eric.. I am experiencing distal clavicle osteolysis.. what exercises you recommend. thanks in advance
I'm sorry but I don't have any experience with that issue.
Finally!! I’ve had this problem slowly come up and go away come up and go away for years. Only in this guy‘s videos have I found out it is an AC joint dysfunction. I have been treating it by avoiding what he has been saying through feel. So glad I can find exercises to fix this finally
Glad it helped!
We are so happy that you found us and appreciate your trust.
Check out the resources in the video description for ideas on how to address the root cause of your issue. Especially, the Shoulder Pain Solution program :)
- Coach Joshua, Team PM
Hi, on the last exercise I experience a pain where it feels like I am stretching a nerve down my arm during the protraction part of the pushup
Check this out: www.precisionmovement.coach/bicep-tendonitis/
OMG thank you so much for this clarity and helpful exercises. I’ve had to pay $100 to physical therapists to never understand what was wrong with my shoulder. They just generalized it’s a shoulder impingement. I’ve always explained I felt it in my front shoulder bone too. You honestly gave me to much relief to finally understand what is going on with my shoulder. Thank you so much for you amazing content! 😻
You are welcome and thanks for following along!
Heyy Dr, Does this exercises will work for bone marrow edema , ac joint shoulder inflammatory arthritis??
They are definitely worth a try.
Do them 2 - 3 times weekly for at least for weeks and send a report.
We look forward to reading about your progress :)
- Coach Joshua, Team PM
1 have grade 1/2 ac joint separation. I have no mobility issues and I have slight pain sometimes. I also have minor ac joint arthritis. Did the tests you have shown and have no pain.
Should I give up weightlifting?
So far. I haven't gotten any answers. The last time I worked out was back in February 2022.
We are here for you!
This program can get you back into the gym:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
4:45 bruh wth me too xDD it was so painful doing muscle ups when i was doing it
Hope that the exercises helped!
Got separation of it and got surgery 2 mo the ago. I'm wondering if I'll be able to go back to wrestling 😢😢😢😢😢😢. Can I start jogging 2 months post injury ? If wrestlers had experienced this, please advices would be great
Hi!
You need to get started on the Shoulder Pain Solution ASAP.
It was designed with people like you in mind.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Nice video, safe and straight to the point. Thanks.
You're welcome!
Thanks for your video! It's helpful! I fell down from my road bike 4 months ago, but I did not wear a sling to my right arm cause I did not know it was a type 2-3 AC joint separation. Now I want to ride my bike again, but I can't use my right arm to brake or can't ride fast like 30km/h， my AC joint will hurt when I try to use strength to hold my bike bar, I don't know how to recover my strength soon and don't know how long this pain will last, I'm a female, 28 years old. I use my 1.5kg db do some exercises with my arm, but it still hurts
Hey, Hannah!
We are here for you. You can overcome your injuries.
Start with the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
"Busting out the robot at the party.. You know how it goes."
Yes. Yes I do.
Jam on it.
These exercises worked like magic from day 1. I will definitely keep doing these for a month or two and move onto other routines and programs. Amazing mobile app as well.
Wonderful!
Thanks for letting us know and keep us posted on your progress :)
- Coach Joshua, Team PM
Hi,
In a part of the clip, you have said, you have also sprained your AC joint when doing too many muscle-ups. May I ask, how severe was your injury (torn ligament, or just stretched)? Were you able to return fully to your previous activity (muscle-ups or dips) after you have recovered?
Thank you for the clip, I have the AC joint injury after back lever excercise (I assume) and I am very much worried, if I can get back to my usual trainig after recovery. And if my shoulder would not be more susceptible to further injuries when working out this way (basically calistenics).
Eric's injury was a moderate sprain and he was able to recover fully.
Check out this program as it can drastically accelerate your return to full function:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Okay.. so.. i had minor ac joint injury 1 year ago.. it was painful as hell for the first 4-5 months then it gradually went down. I did x-ray and it showed that everything is perfect, no separation. I was stunned because recovery took such a long time but i only ( obviously ) had grade 1/2. Horizontal adduction was killing me, but now i can do it pain free.. BUUUT i still have days where i feel slight pinch somewhere above collarbone when i depress my shoulder or protract it far enough. It’s annoying as shit and i really wanna know will this be chronic thing for me now or it just need some more time to heal 100%?
Yikes!
We are here to help!
Consider doing the Shoulder Pain Solution program:
www.precisionmovement.coach/shoulder-pain-solution-yt
It can help you to resolve your issue once and for all :)
- Coach Joshua, Team PM
I think I shifted my right AC joint almost 20 years ago! It is awful, if this helps I owe you my life!
Sorry for the late reply. Did your issue resolve?
I Just felt from my bike 10 days ago and have AC iii.
I rejected surgery and now I have a pain on the scapula plus my arm movement is limited to 90 degrees.
Do you believe these exercise can help, should I go for surgery?
Ligaments will ever heal (somehow?) any comment is welcome
These exercises are a good start. The Shoulder Pain Solution program can help you to recover faster:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Hi! Great explanations. Question doing the robot move creates mild pain down my bicep (inside my upper arm). Should I continue. I haven’t noticed the pain otherwise. Last year I did have a partial bicep tear in that arm. Thank you in advance.
Thanks for following along :)
Stop doing any exercise that causes pain or if you cannot modify it in order to do it pain-free. The Robot can be modified by lowering your arm below your shoulder and/or moving your arm forward from the wall. You can also try it while lying on your back on the floor.
Check out these exercises as well:
www.precisionmovement.coach/bicep-tendonitis/
Consider starting this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Great tips here!
Glad that you think so :)
@@PrecisionMovementCoach anything to relieve pain to good always! Your welcome 😃😃!