Contents
Rehabilitation Exercises for a Separated Shoulder
Published: Sep 14, 2023
Learn about the best exercises to help your shoulder heal after an AC joint injury.
Early Recovery Exercises
In the first few weeks, focus on gentle range of motion exercises to keep your shoulder from stiffening up. Pendulum swings and shoulder circles are great to start with, as they help maintain mobility without putting strain on healing ligaments. It's crucial to perform these exercises regularly but gently.
Strengthening the Shoulder
As pain subsides, gradually introduce strengthening exercises, like scapular protraction and retraction against a wall. Light resistance exercises, such as internal and external rotations, can help build muscle without risking further injury. Consistency is key, but always listen to your body and avoid painful movements.
Advanced Rehabilitation
Once you're further along in recovery, incorporate more challenging activities like rowing and scapular stabilization exercises. These help restore full strength and function to your shoulder. Remember to increase resistance gradually and avoid any exercise that causes discomfort.
Frequently Asked Questions
Start with pendulum swings and shoulder circles.
Begin once pain decreases with light resistance exercises.
Rowing and scapular stabilization help restore strength.
Mild discomfort can be normal, but stop if pain occurs.
Next Steps
Proper exercises can significantly enhance your shoulder's recovery and prevent future injuries.
References
- Cote MP, Wojcik KE, Gomlinski G, Mazzocca AD. Rehabilitation of acromioclavicular joint separations: operative and nonoperative considerations. Clin Sports Med 2010; 29:213.
- Montellese P, Dancy T. The acromioclavicular joint. Prim Care 2004; 31:857.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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