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The acromioclavicular (AC) joint is located at the top of the shoulder, where the collarbone (clavicle) meets the shoulder blade (scapula). AC joint injuries are often caused by falls or contact sports and can lead to pain and discomfort. To release tension in the AC muscles, it is important to stretch and strengthen the shoulder. This can be done through exercises such as neck rotations, using resistance bands, and focusing on controlled movements. Maintaining proper posture, using correct lifting techniques, and stretching regularly can also help prevent AC joint injuries and release muscle tension.
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What You'll Learn
Stretching and strengthening exercises
Broomstick Exercises:
An extremely simple way to begin working on your shoulder range of motion is by using a broomstick or any kind of dowel. Hold the broomstick in your hand and try the following exercises:
- Neck Rotation: Sit in a chair or stand upright with your back, shoulders, and head straight. Keep your chin level and slowly turn your head to one side. Hold this position for 15 to 30 seconds, then bring your head back to the center.
- Shoulder Mobility: Stand upright and hold the broomstick behind your back with both hands. Slowly raise your arms overhead until you feel a stretch in your chest, back, and shoulders. Hold this position for 15 to 30 seconds, then bring your arms back down. Repeat this exercise two to four times.
Resistance Band Exercises:
Resistance bands are excellent for strengthening the shoulder. When using resistance bands, start with a long length, and if it is too easy, shorten the band or double it up for more resistance.
- Shoulder Blade Squeeze: Stand upright with your arms by your sides. Without raising your shoulders, squeeze your shoulder blades together and hold for six seconds, then release. Repeat this exercise eight to twelve times.
- External and Internal Rotation: Lie on your side and use a resistance band or small dumbbells (2 to 5 pounds max). Adjust the resistance so that you feel a burn in the muscles after performing 2 to 3 sets of 10 reps.
Additional Exercises:
- Pendulum Exercise: Gently swing your arm forwards, backward, and sideways while lying on your front or bent over.
- Doorway Stretch: Stand in a doorway with your forearm against the frame, elbow bent at 90 degrees. Step through the doorway slightly to feel a stretch in your pec minor.
- Rowing Movement: Use a resistance band or cable at chest height. Pull your shoulder blades back while keeping your torso upright.
It is important to start with light weights, focus on form, and listen to your body. Begin exercises only when the ligaments have healed, and you have no pain during daily activities. Stretching before and after exercise can help improve flexibility and prevent AC joint injuries.
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Using a broomstick or resistance band
An acromioclavicular (AC) joint injury, or a shoulder separation, can cause difficulty in performing daily activities, especially if it involves your dominant arm. The AC joint is where the collarbone (clavicle) meets the shoulder blade (acromion). This joint is responsible for maintaining the position of the shoulder, as well as shoulder control, strength, and motion.
To release tension in the AC muscles, you can use a broomstick or a PVC pipe to perform some simple stretches. Here are some exercises you can try:
Shoulder Mobility Stretch:
- Hold the broomstick in front of you, keeping your hands wide on each end.
- Keep your elbows straight and bring the broomstick overhead and back, without bringing it down.
- Bend your elbows and flex them so that the broomstick ends up close to the back of your neck.
- Finally, extend your arms back to the starting position.
Shoulder Circle Stretch:
- Start with a wide grip on each end of the broomstick.
- Keep your elbows straight and lift one arm overhead, then down at the back of your body.
- Imagine you're drawing a circle with the stick.
- Repeat the same movement with the other arm, bringing the broomstick to the front side of your body, close to your quads.
- Once you're comfortable with the wide hold, gradually move your hands closer together for a deeper stretch.
Sciatica Stretch:
- Lay on your back with the broomstick supporting one knee at a 90-degree angle.
- Pull your ankle/toes up towards your head and keep them in this position.
- Alternate between straightening and bending your knee.
Neck Rotation:
- Sit in a chair or stand upright with your back, shoulders, and head straight.
- Keeping your chin level, slowly turn your head to one side.
- Hold this position for 15 to 30 seconds, then return your head to the center.
These exercises can help improve your shoulder mobility, stretch the muscles in your shoulders, arms, and back, and relieve pain and tension associated with AC joint injuries. Remember to always consult your doctor before starting any new exercises, especially if you are recovering from an injury.
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Maintaining good posture
First, ensure that your workstation is ergonomically designed if you work at a desk or computer. Use a chair with adequate back support, and adjust your computer monitor to be at eye level. This will help reduce strain on the AC joint. Additionally, avoid sleeping on your stomach, as this position stresses the AC joint and increases the risk of injury. Instead, sleep on your back or side.
Second, focus on exercises that target the shoulder muscles, such as push-ups, shoulder presses, and rows. Regular exercise can help strengthen the muscles around the AC joint, improve its stability, and prevent long-term stiffness and discomfort. You can also use a broomstick or a dowel to improve your shoulder's range of motion. Start with simple movements, and as you see improvements, incorporate more challenging exercises to activate the muscles surrounding your shoulders more efficiently.
Third, pay attention to your body mechanics and scapular stabilization. Keep your shoulder blades down and back, and avoid allowing your shoulders to roll forward during upper body exercises. You can use a wall as a tactile cue to help maintain proper scapular positioning.
Finally, listen to your body. Discomfort is expected, especially during rehabilitation, but stop if you feel sharp pain. If you experience persistent or intense pain, consult a doctor or physical therapist for guidance.
By following these tips and maintaining good posture, you can help prevent AC joint injuries and maintain healthy shoulder function.
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Lifting techniques
Lifting heavy objects using incorrect techniques can strain the AC joint. The AC joint is a small nub on the end of the collarbone, which connects the collarbone to the shoulder and allows for an additional range of motion when the arm is overhead. To avoid straining this joint, it is important to use proper lifting techniques.
- Bend your knees and straighten your back. This helps to engage your leg muscles and take the strain off your back and shoulders.
- Use your legs to lift, rather than your back or shoulders.
- Keep your shoulders pulled down and back. This helps to stabilise the joint and minimise stress on the AC joint and associated ligaments.
- Avoid lifting objects overhead or pulling weights across the front of your body, as this can overstrain the AC joint.
- Avoid lifting heavy objects if you are experiencing pain or discomfort in your AC joint. Seek medical attention if you are experiencing any pain or discomfort, as early diagnosis and treatment can prevent the condition from worsening.
By following these lifting techniques and being mindful of your body's limitations, you can help to protect your AC joint and prevent injuries.
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Sleeping positions
Back Sleeping
Sleeping on your back is considered the healthiest option by many health professionals. This position keeps your spine in a neutral, anatomically aligned position, with your muscles elongated and joints extended. However, it is the least common position, as it does not come naturally to most people. To sleep comfortably on your back, it is recommended to use a thin pillow or no pillow at all. A thick pillow can cause muscle tension and compression in the cervical vertebrae, leading to neck pain and discomfort. If you experience back stiffness or soreness when sleeping on your back, it indicates tight lower back muscles. To alleviate this, place a pillow under your knees to reduce pressure on your lower back. Additionally, you can place a pillow under your hips to improve the alignment of your lower back with your neck.
Side Sleeping
Side sleeping is a common position and is particularly beneficial for those who snore or have sleep apnea. It keeps the airway open, reducing snoring and improving breathing. If you sleep on your side, it is recommended to place a pillow between your knees to reduce hip flexion and bring your hips into a more neutral position. This can help prevent excessive hip flexion, which is common in those who sit at a desk all day, and reduce associated issues like back pain, bursitis, or gluteal tendonitis.
Stomach Sleeping
Sleeping on your stomach is generally not recommended as it can cause neck and lower back pain. This position often leads to neck issues, especially if your head is turned to the side, as it keeps the neck and shoulder muscles contracted or stretched throughout the night. It also puts pressure on the cervical vertebrae, potentially causing nerve compression, tingling, or numbness in the arms and hands. Additionally, stomach sleeping contributes to muscle tension and disc problems in the lower back.
While finding the perfect sleeping position is essential, it is also worth noting that our bodies are not meant to stay in one position for extended periods. Therefore, it is normal to shift and change positions during sleep. If you want to train yourself to sleep in a different position, it may take some time to adjust, so be patient and gradual in your approach.
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Frequently asked questions
An AC joint injury, or acromioclavicular joint injury, is a shoulder injury that can be caused by a fall or contact to the outside of the shoulder. This can lead to a tear in the ligaments supporting the AC joint or, in severe cases, AC joint separation.
To relieve AC joint pain, you can try exercises that strengthen the muscles around the AC joint, such as resisted external and internal rotation exercises using resistance bands or small dumbbells. You can also try exercises that improve your shoulder mobility, such as those that can be done with a broomstick or dowel.
To prevent AC joint injuries, you can maintain proper posture, use proper lifting techniques when lifting heavy objects, and stretch regularly before and after exercise. You should also avoid repetitive overhead activities and maintain a healthy weight to reduce stress on the AC joint. If you experience pain or discomfort, seek medical attention from a doctor of physical therapy or qualified healthcare professional.
