Shoulder (AC) Joint Exercises pt.1

[heyitshorse]

so today i just realized i had an AC seperation. I remember one day in the mirror i noticed my shoulders had a bone sticking out and i thought i lost some weight or something. it didnt hurt, but ya its 11 years later....

[theman4himself]

hey, love the videos. im a hockey player and i feel a bit pain (just a little bit pain) in the ac joint, i was wondering how many reps and sets in the superman exercise should i do everyday? i dont have a band to do the other exercises.

[UndergroundGymKC]

@theman4himself Do 3-4 sets of 20reps, everyday...bands are very cheap and easy to get, you should also incorporate them.

[TheMrNumeroUno]

@1:34 You're pretty good at that aren't you? haha. But jokes aside, great video

[KraziAFG]

really good exercises! i hurt my shoulders 2 years ago in boxing, they're really painful all the time, when i do light exercises with resistance band they get better after few months but when i try to get on harder one they starts hurting and go back to where it was.. how often do u recommend i should do the exercises with the band? its all my shoulder joints that hurts and crackles all the time.. i am really depressed about it i miss my sports :( thanks lot! regard

[UndergroundGymKC]

@KraziAFG Do them often, every other day to every day...you have to progressively move forward; increase band strength, reps, etc. and then move into small free weights, then moderate, heavy, etc. Move in sequence, without you are just re-injuring/inflaming the joint over and over. Allow proper time and rest.

[KraziAFG]

@UndergroundGymKC thanks alot, i will keep that in my mind.. appreciate it mate :)

[siggie1977]

Good stuff! Question:  My right shoulder is the problem not the left. Do I do equal exercises/stretches with both shoulders?

[UndergroundGymKC]

@siggie1977 Hit a solid routine on your injured side, then afterwards a more minimal, maintenance routine on both. Use the band pull-aparts for example.

[WMSportsTherapy]

you can begin to strengthen an injured joint after 72 hours post injury, the inflammation stage should only last up to 72 hours if correctly managed. immobilizing a joint for up to 4 weeks is less beneficial and will make it harder to rehabilitate. if you have a shoulder injury look up pendulum exercises for mobilization and isometric exercises to begin strengthening, this can begun 3 days post injury. for the first 3 days just protect, rest, ice, compress and elevate the injured shoulder.

[alexepena]

thank you for this!

i got injured doing bench presses in august, and i put off going to the doctor until middle of october.

i havent healed 100% but i can push off things now. but still, i feel some tightening at times if i stretch my arm straight back... by doing these excercises, is there away to possibly re-injure the shoulder?

[drigx1]

i have a stage 3 joint separation, can hardly even open a door with my left arm, its been 2 months already

[alexepena]

@drigx1 i had a level 1 ac joint sprain and it's been about 4 months since i lifted weights at the gym... it's killing me

hang in there, hopefully time heals

[jjmf1982]

excellent stuff! I got this injury last night in Judo training!! This gives me hope of a full recovery after this painful phase is over.........

[UndergroundGymKC]

@jjmf1982 I trust you will...I had a bjj athlete with a severe ac joint sprain recover 110%. Just remember to do nothing (ice, rest) the first 3-4wks post injury. Good luck!

[Perspar1]

Recently Hurt my AC, just watched a bunch of Physio video's and this video was easily the best, answered all my questions and was explained clearly.

thanks for the vid

[UndergroundGymKC]

@Perspar1 Thanks for the comment, glad it helped! Let me know if you have any questions or what videos you would like see.

[ayokay123]

Aside from the muffled audio, this was very informative. Thanks!

[UndergroundGymKC]

@ayokay123 Thank-you for the comment!