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AC Joint Injury Exercises

The acromioclavicular (AC) joint is located at the top of the shoulder, and straining it is painful. An athlete strains this joint when he separates his shoulder, damaging or tearing the capsule of the AC joint. This injury sometimes requires surgery and extensive rehabilitation to get the shoulder back to 100 percent working condition again. However, if surgery is not an option, there are exercises you can do to help get back the range of motion and strength that this injury causes you to lose.

  1. Flexion and Abduction

    • Shoulder flexion is an ideal exercise to start with because it requires the least amount of stress on the AC joint and targets a range of motion. Stand up straight with your arms at your side, thumbs facing out. Raise your arms as high as you can and hold the position for one second. Slowly lower your arms back to your side. Unless you feel pain, do a few sets of 10.

      Another exercise is shoulder abduction, which is similar to the shoulder flexion, but instead of lifting your arms straight out in front of you, lift your arms out to the side while maintaining a straight position. Much like shoulder flexion, abduction aims to improve the range of motion, which will in turn lead to a stronger shoulder, helping to prevent pain and a possible reinjury.

      Prone extension exercises target an even greater range of motion but should only be done after your physician says it's OK to do them. Lay on your stomach on a table with your injured shoulder's arm hanging to the floor. Rotate your hanging arm back toward your hip, keeping your arm straight. Hold the position for one second and lower your arm back to starting position.

    Rows and Dumbbells

    • Bent-over row exercises are done by many athletes to strengthen their AC joints. Bend over and keep your back parallel to the floor. Your arms will hang down in front of you. Slowly bring your hands toward your chest. Hold the position for a few seconds and repeat.
      Doing bicep curls, triceps press-downs and bench presses with dumbbells will also help strengthen the AC joint, but make sure your physician signs off on all of these exercises before you begin. If these are not done properly, you can further injure the joint and require surgery.

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