Shoulder (AC) Joint Exercises pt.1

Exercises focused on shoulder strains and rehab, specifically the ac joint. Overhead Band Pulses, Overhead Pull-outs, Superman Squeezes, Side-lying Rotator Cuff, Rear Delt. Raises. www.undergroundgymllc.com

Category:

Sports

Tags:

• Shoulder
• Strain
• AC
• joint
• rehab
• Exercises
• training
• strength
• fitness
• weightlifting
• exercise
• power
• ups
• press
• push
• recovery
• underground
• gym
• workout
• rotator
• cuff
• supraspinatus

[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.

[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.

[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.

[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....

[KraziAFG]

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

[TheMrNumeroUno]

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

[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.