These AC joint rehab exercises focus on the two main reasons AC joint pain persists. If the collar bone doesn’t move properly—due to tight, contracted muscles that attach to it, or SC joint restriction—the AC joint keeps straining. So, here the two types of AC joint exercises you need to be doing if you just don’t seem to be getting better.

0:00 Intro
0:27 Pec Fibres Causing AC Joint Sprain
2:40 SC Joint Causing AC Joint Hypermobility
4:25 How To Prevent AC Joint Pain. (IMPORTANT!)
5:00 How To Sleep With AC Joint Pain
5:26 Strengthening to Avoid AC Joint Pain

LINKS TO VIDEOS MENTIONED IN THIS VIDEO:
Exercises to reduce forward tilt of the shoulder blade:
“What Causes Shoulder Pain? The Underlying Problem & SOLUTION”
[ Ссылка ]

UPPER PEC MAJOR FIBRES CAUSING AC JOINT SPRAIN
If the small part of Pec Major that attaches directly onto the collar bone (clavicle) becomes tight and contracted, the collar bone can’t move enough and the Acromioclavicular joint will move excessively to compensate. This can happen as a result of exercise overworking the pecs… but also as the clavicle heals after a broken collar bone, or AC joint separation. So, releasing these contracted upper Pec fibres is crucial in AC joint rehab.

SC JOINT RESTRICTION CAUSING AC JOINT INFLAMMATION
If the joint at the other end of the collar bone, the SC joint becomes restricted, this also causes a hyper-mobile AC joint. Poor sleeping posture—lying on your side and rolling forward onto your shoulder—can cause this.

HOW TO STOP AC JOINT PAIN FROM RECURRING
Sleeping the correct way to reduce pressure on the shoulder is crucial. But you also need to avoid or alter things in the gym that really aggravate the AC joint like dips, bench press, and push ups.
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