How to Strengthen an AC Joint

The acromioclavicular (AC) joint is in the shoulder, located where the clavicle (shoulder bone) meets the scapula (shoulder blade), the acromion is the part where the two adjoin, hence the name. Arthritis, fractures and separations of the joint are the most common problems that occur at the AC joint, all of which bring a considerable amount of pain. To protect yourself, keep the joint strong by strengthening the surrounding muscles.

Instructions

• 1

  Stand sideways to a wall, with your arms in by your side and at a 90-degree angle. Put the back of your wrist against the wall, and attempt to rotate the arm at the shoulder. The resistance of the wall should hinder any movement. Apply only a gentle pressure to your shoulder, and build it up gradually. Hold the position for 10 seconds. Rest for three to five seconds and then repeat up to 10 times. This is called External Rotation.

• 2

  Keep your arm bent at a 90-degree angle and turn to face the corner of the wall. Put your wrist on the wall around the corner (so your fist is on one side of the wall, the rest of your arm is free). Attempt to rotate your arm towards your body. Hold the position for 10 seconds. Rest for three to five seconds and then repeat up to 10 times. This is called Internal Rotation.

• 3

  Stand sideways to a wall and straighten your elbow. Put the back of your wrist and hand against the wall and push against it as though you are lifting the arm up. Hold the position for 10 seconds. Rest for three to five seconds and then repeat up to 10 times. This is called Abduction.