The acromioclavicular joint, also called AC joint, is a point in the shoulder where the clavicle and acromion join. This joint allows you to raise your arm over your head. If you have an AC joint injury, you may benefit from strengthening the muscles around the joint, as strong muscles can protect the joint and prevent future injuries. AC joint exercises are simple to do in the comfort of your home with basic workout equipment.
Step 1
Stand with the injured arm facing a wall and the elbow bent at a 90-degree angle. Place the outside of the wrist on the wall while you rotate your shoulder away from you. Use the wall as resistance. Complete 10 repetitions.
Step 2
Rotate your lower arm so the inside of your wrist is against the wall with your elbow bent at a 90-degree angle. Rotate your shoulder toward the body, using the wall for resistance. Complete 10 repetitions.
Step 3
Move your body so the upper arm of the injured AC joint is touching the wall. Keep your elbow bent at a 90-degree angle. Push against the wall with your upper arm in a lifting motion. Complete 10 repetitions.
Step 4
Move away from the wall and place a rolled up towel under between the upper arm and body of the injured shoulder. Bend your elbow at a 90-degree angle and squeeze the towel using your upper arm and shoulder muscles. Hold the squeeze for five to 10 seconds. Complete 10 repetitions.
Step 5
Grab a resistance band with one end in each hand. Place the uninjured arm straight against your body. Raise the injured arm sideways away from the body to until it is a 90-degree angle with the shoulder. Keep the elbow straight during the movement. You can use a small dumbbell or canned food in place of the resistance band. Complete 10 repetitions.
Things You'll Need
- Bath towel
- Resistance band
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