Acromioclavicular Joint Injury Intermediate Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Assisted shoulder elevation
- In sitting or standing clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle introduce a stick to help you with the assisted movement.
2. Reverse flys
- Stand with equal size, light weights in both hands (use whatever you have around the house if you don’t have weights).
- Keep your back straight and bend forward at your hips.
- Keep your arms straight and take both arms out to the side to shoulder height.
- Control your arms slowly back down to resting in front of you.
3. Isometric shoulder external rotation
- Sit or stand arm’s length away from the wall.
- Place a small ball between the palm of your hand and the wall head height (you may use a rolled up piece of tissue if you do not have a ball.
- Apply light pressure and keep your elbow straight.
- Move hand in a circular motion.
- Complete for 20 seconds changing direction each time.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining range of movement within the shoulder and maintenance of scapular control (9). We suggest you carry this out once a day for approximately 2-4 weeks as pain allows. As with the early programme, some discomfort is to be expected but the pain should not exceed 4/10 on your perceived pain scale whilst completing this exercise programme.
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This programme is a further progression of exercises to increase the strength and stability of the shoulder. When the full range of motion is achieved alongside comparable strength to the non-affected limb, return to activity can take place (2). Pain should not exceed 4/10 whilst completing this exercise programme.
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