How To Fix AC Joint Pain: The TWO Essential Keys (Updated!)

[@BodyFixExercises]

I updated this video because I've found that releasing the upper pec muscles that attach directly to the collar bone can make a huge difference in many people. Hope it helps!

[@sund00bie]

Thank you

[@mohdakif6909]

Sir,Can you please make a video on. Sternoclavicular joint sublocation exercise

[@paulacoyle5685]

I would really love if you could address what might be musician Ortho problems especially violin or viola playing & how that might be affecting shoulders and articulations of the clavicle

[@NaturalAmbience738]

After 25 years of resistance training my shoulders have become extremely fragile and sore. I have been proactive in attending physiotherapy, having PRT therapy etc, however I did notice every practitioner giving me the “standard” rotator cuff movements - after religiously completing these as directed I have had no improvement. I am currently using a series of your shoulder help videos and whilst it’s early I feel better than I ever have previously. I’m confident in a few weeks I will see further improvement, thank you so much. Also just wanted to note that your diagrams, labels etc on screen as you describe a movement make it so much easier to understand, well done.

[@PantherBlackAudiRS]

I'm in the same boat. On and off again shoulder pain for 10years, confirmed AC impingement diagnosis. Have done dozens of various rotator cuff and strengthening exercises, yet the pain persisted. Had the chiropractor do some pec releases along with the SC joint manipulation and pain was gone.

[@xXbakacoconutXx]

I'm so glad I found this channel! I suffer from persistent, intense pain in my deltoid, traps, and AC joint for years and years now. I didn't even know what these muscles were until I started watching your videos! It seems most of my problems stem from being a side sleeper and very poor posture. I can't explain the relief I feel knowing that I (possibly) don't need anything like muscle relaxers or surgery to help. I did a few exercises of yours the other day and realized it was the first time that no part of my body was in pain for the first time since I can't remember when. It was incredible, I nearly cried! Thank you for making these videos and making them in such a simple, easy to follow format!

[@BodyFixExercises]

What a lovely comment! Thank you. It's comments like yours that make doing these videos so rewarding. :)

[@anibalantinori7415]

Thank you so much for the two videos about AC joint. I have watched a lot of videos and none of them mention the importance of SC, chest fibers and sleep positions as you do. And surely you...deserve more subscribers!

[@BodyFixExercises]

You're very welcome! And thanks for the encouragement. 🙏

[@dryhump619]

3.5 years i haven't been the same. you are a God send sir

[@dryhump619]

i can literally feel the pressure being released and floating away

[@BodyFixExercises]

Really glad to hear it! I had this problem too once and I understand how frustrating it can be

[@iggimoore]

Fantastic! I had an AC type 3 dislocation and it's been troublesome for an age! Using your simple exercises has helped no end. Thanks. :)

[@BodyFixExercises]

Great to hear, Iggi!

[@Shogun-a7s]

The arm stretch behind you...Has helped my painful AC joint immediately. Thank you!

[@BodyFixExercises]

Great to hear!

[@Joyland135]

I am a Brazilian living in Japan and there has been several months since I got pain in the ac joint. Among rehabilitation machines, accunpunture, your technic is the best one. Immediately relief from the pain. My second day. Hope with time it can improve even more. Thank you for sharing this precious knowledge!

[@BodyFixExercises]

👍🙌

[@BodyFixExercises]

A pleasure. Thanks for your nice message!

[@javiersantiago640]

Exactly the problem I been having for over a year now and first fix!! Also thanks for recommending what not to do as I did a dip focused session and that took me right back to the pain a few months back

[@BodyFixExercises]

Good on you, Javier!

[@Toto-cm5ux]

Did the pain come back ?

[@trio7142]

Thank you so much! You always have a video that fixes the exact problem i’m having. I really appreciate the visuals in the video and the thumbnail, makes it very easy to figure out if the video is what i need :)

[@BodyFixExercises]

Thanks for the feedback, Trio!

[@herbert993]

This is helping me get back into archery 👍🏼 Thank you

[@BodyFixExercises]

Awesome! Thanks for commenting!

[@PantherBlackAudiRS]

Appreciate this video. Have been struggling with 'rear' delt pain, and confirmed AC impingement and have done 5000 rotator cuff exercises the last 10 years. Cortisone and Stem Cells didn't help, physio helped the rotator cuff imbalances (caused by this) however, the chiro did an adjustment of my SC joint, which was referring pain to rear delt and causing the AC impingement... wish I saw this 10yrs ago.

[@nboss968]

Thanks for the tips I have been dealing with a sharp stabbing pain under my clavicle for 10 years I am going to try this and see if it helps

[@jimb3093]

did it help?

[@nboss968]

@jimb3093 I think so I seem to have more mobility with less sharp pain. I suspect I have scar tissue that needs to be broken up.

[@jimb3093]

@@nboss968 well that’s good. I’m dealing with right shoulder pain. I hope these exercises help.

[@keerak]

Thank you! 😭 I'm starting this routine tomorrow morning!

[@BodyFixExercises]

Great! Good luck with it!

[@alikijones9314]

Thank you kindly 🙏🏾 will try here too. Hopefully this will fix my neck. I did have an operation Feb 22 ac joint decompression and incision .

[@BodyFixExercises]

Check with your surgeon before doing these

[@RashedHiyasat]

Thank you very much for the videos. You provide excellent information -even graphically!- in the shortest time possible. In my experience, in addition to laying back while side-sleeping, putting a thin towel under my hips is incredible to relieve pressure. So i side-sleep, i lay back, and i put a think towel behind myself.

[@BodyFixExercises]

I don't quite understand where exactly you put the towel and what it does. Does it stop you rolling forward? Or reduce pressure on the shoulders by taking more of the body weight?

[@tatianaphilippova2903]

oh, thank you so much! Exactly my problem, and I was looking for the solution for a long time! :)

[@BodyFixExercises]

Some respond quickly, some slower, so stick with it. Hope it helps! (I think it will)

[@zzzz1142]

Por fin un vídeo que hable de la clavícula y la articulación esternoclavicular!!! En España no hay manera Muchas gracias ❤ Tengo artrosis por coger peso y volumen en la articulación esternoclavicular

[@BodyFixExercises]

Un placer!

[@zzzz1142]

👍🌟​@@BodyFixExercises

[@tobywebb6452]

Your videos are very good, thank you 👍

[@BodyFixExercises]

Cheers Toby!

[@johncuba1612]

usefull Explanation & Exercises, Thanks you Sir & Cheers from Eastgermany !

[@BodyFixExercises]

Thanks very much, John!

[@patrizioghezzi8208]

Does ac joint pain heal? If so how long and will it heal completely or I ll have to deal with this for long time? Thank you again for this very precious exercises that we all really need

[@BodyFixExercises]

It can take between a week to several months to heal an AC joint.

[@nboss968]

​@@BodyFixExercises What if you have the same sharp pain off and on for 10 years?

[@rozermartin]

Thank you Doctor...I hurt myself working out... After implementing stretches you've suggested. The pain and inflammation has reduced, however the bone is still protruding a bit.

[@BodyFixExercises]

Yes, sometimes it can protrude when there's a problem in this joint. This will usually sort itself out, but can take a while. (However, sometimes it will always protrude if it was bad enough)

[@fixanddrive]

Need to admit the exercises do help. But I'm using DMSO ointment at the same time

[@annap9734]

THANK YOU 🙏 so much for these

[@BodyFixExercises]

A pleasure, Anna. AC joint problems can be frustrating, so I hope the exercises help!

[@jamescassell4143]

great video! thank you so much !!

[@BodyFixExercises]

Glad it was helpful!

[@elenaperez6327]

Another great video! Thanks!

[@BodyFixExercises]

Glad you enjoyed it, Elena!

[@tomasizabean]

Very much appreciate the info!!!

[@BodyFixExercises]

No probs. Hope it helps!

[@bowiefb]

thank you as always!

[@BodyFixExercises]

Cheers Fiona! (And LuLu!)

[@mahmoudsaad5126]

Thank you so much .. amazing video ❤

[@BodyFixExercises]

You're very welcome 😊

[@ElBiggz]

You’re amazing. Thank you

[@BodyFixExercises]

Happy to help, Cesar!

[@jessekieboom3815]

Ive got something weird going on in my sternum. Sometimes it feels very tight and sometimes when i stretch my shoulders backwards i hear some popping sounds there. Can you make a video about how you can strengthen those muscles, or joints, or tendons in the area of the chest muscles and sternum?

[@BodyFixExercises]

That's actually pretty common, Jesse. There's a joint called the Sterno-manubrial joint in your sternum that can get a bit stuck (pushed in) from poor posture (rounded mid back and shoulders slumped forward). When you put your shoulders back and push your chest out, it opens this joint and as it opens up it can crack. So improving your posture (pushing your chest out to straighten up your mid-back) will improve this. (I talk about it briefly in this video at the 5;30 mark... kzbin.info/www/bejne/jJ65ZXyEa6p9h6M ) These videos are the best to help what you have... kzbin.info/www/bejne/eWq0e3yrfr10ppY kzbin.info/www/bejne/jJ65ZXyEa6p9h6M

[@jessekieboom3815]

@@BodyFixExercises thank you very much!

[@danielweisman6764]

I go bowling a lot and have a swollen SC joint constantly .

[@HiepTLe]

Amazing tips. Thank you!

[@BodyFixExercises]

Cheers!

[@deepadb03]

Thank you for posting these exercises. During my spine x-ray for my back pain, my chiropractor noticed the AC joint separation (grade 1) on my right shoulder and asked if I hurt myself. I am curious to know if these doing exercises will join the AC joint back to normal? I am already having severe lower back pain, can’t deal with another new issue 😢 please advise

[@BodyFixExercises]

I doubt they will reduce the space in the AC joint if separated

[@atisuryo7726]

Thank you so much

[@BodyFixExercises]

A pleasure

[@jonienglish3231]

Im having Pain when i press AC Joint, also have crunchy back / shoulder muscles with Rhomboid / trapezius muscle spasm. Not sure if caused by 40mg atovarstatin , or whiplash injury 10 years ago. Btw used to play lots of tennis in my teen years no warly 50s

[@juaan_]

My AC joint on one shoulder seems to click when I raise my arm overhead. would these still be useful to fix my issue, or would I have to do something else? I also have on and off shoulder impingement in the front of the shoulder

[@BodyFixExercises]

Yes, that click in the AC joint is from the hypermobility in the joint. So these exercises are appropriate. For the impingement, check this out... kzbin.info/www/bejne/b3uxZ5eKd6asf7c

[@juaan_]

cheers, i’ll give it a go. i really appreciate the work you’re doing here, you’re definitely helping a lot of people in a great way!

[@premapradipadasa6971]

At 4:40 you demonstrate movements to avoid. Are you talking about push exercises that get your elbows back like that AS WELL as pull exercises that are for the back.... Like rows? Can we continue to (carefully) train the whole body with ac joint issue or should we take it easy on some aspects for a while.

[@BodyFixExercises]

Yes, avoid both. ANY exercise that puts your elbow behind your body should be avoided

[@blackblade8687]

Hello Sir, thanks a lot for the great videos and information, i am a 32 years old male. i had an AC joint injury back in 2018, i fell on my right shoulder which caused my AC joint Ligaments to extend, i can still see today a small bulge on my right shoulder. it also effected my movement slightly when doing certain triceps exercices at the GYM or dips. a feeling of discomfort around my AC joint area and sometimes a very minor pinch on my shoulder blade. My question is can i still fix this Bulge using these excercises in the video ? and can it improve my performance in the GYM ? and are there gonna be any complications in the future for me ?

[@BodyFixExercises]

The bulge is one of the bones of the AC joint sticking up because the ligaments in the AC joint are lax. So yes, these exercises can help but it takes quite a long period of time for those ligaments to tighten up again. Dips is probably the worst thing you can do for an AC joint so don't do tips! Anything that pushes the elbow behind the body while under a lot of pressure... like dips, bench press, and push-ups (where you go down really low) will make the AC joint move too much

[@blackblade8687]

@@BodyFixExercises thanks for the good news, i will do my best to follow your instructions. Hopefully my AC joint will get better through time. Will be more careful at the gym.

[@ch3aybaboch3ayb10]

شكرا لك

[@BodyFixExercises]

👍✌️

[@Srsly0_0]

I dont have pain but my "push" strength has def diminished after my type2. right shoulder struggles when doing push ups or benching. any effective ways to increase shoulder strength/stability?

[@torreswindowcleaningmemo8210]

I tried everything for impingement to rotator cuff exercises and nothing works,, it hurts a lot to do a push up deeps or anything pushing I'm a window washer sucks to be in pain

[@BodyFixExercises]

If the AC joint is very hypermobile it sometimes just needs a rest to heal. So you being a window washer makes this very tough!

[@torreswindowcleaningmemo8210]

@Body Fix Exercises I'm going to try doing just enough to keep it moving I could of been doing to many exercises and made it worse 😩

[@mariaa9329]

Hello:) I don’t have pain there but i have a problem ! When i do a cycling motion with my right shoulder, as i lower it and press it down theres a crack/pop noise on the connection between my collarbone and my shoulder It’s been there for at least 3 years it’s not really painful but i worry because it’s uncomfortable when it happens :( Any tips please ? Thank you

[@BodyFixExercises]

Sounds like AC joint hypermobility, so these exercises would be great for you. Start now before it gets sore

[@KikiKiki-nh5ng]

Are exercises such as rows and pull ups also to be avoided? I've been struggling with AC joint and supraspinatus tendon issues for a few months now and want to return to my lifting program. Should I permanently avoid the exercises mentioned in the video, considering I'm still under 18 of age? Also thank you so much for your videos

[@BodyFixExercises]

With rows just avoid moving your elbows behind your torso until you're AC joint pain is sorted. Pull ups are ok if the AC joint pain is only mild

[@sarahpeterson910]

Would grinding and sort of popping sounds of the SC joint be helped by these exercises?

[@antoniozan8077]

Thank you so much for this video.. Allthough, i have a question.. i’ve been dealing with a lot of discomfort in my ac joint for the past year. First few months i had usual symptoms thar causes pain when i bring my arm across my body, over head etc. but lately.. i don’t feel that pain anymore, or at least 90% less… BUT… i still feel some discomfort there in that region when doing exercises like overhead press, dips and even facepulls, and with that somedays i feel dull, sick pain and weakness ( i don’t know how to describe it ) from my rear delt to mid triceps. Also, i have clicking in my rear delts ever since i started having that pain one year ago. Went to all kinds of physios and doctors and everyone told me my ac joint is okay and can’t figure out what it is. Can you help me narrows down my search for what it could be? Is it really ac joint sprain that’s still healing, is it pinched nerve, is it tendon?? I really hope you answer as i lost all hope in, so called, “ doctors “. Thank you in advance! 🙏🏽

[@BodyFixExercises]

Sounds like subacromial impingement secondary to shoulder instability. Watch this... kzbin.info/www/bejne/b3uxZ5eKd6asf7c

[@j3362]

Is it bad that you can see your AC joint? I recently lost a lot of weight and saw this small little bump on shoulder, doesn't hurt or anything but was wondering. Should it be invisible?

[@BodyFixExercises]

It varies. Mine's very prominent, but it's genetic. My dad has the same Acromion protrusion. There is no right or wrong. Especially if it doesn't hurt

[@matthewdenty8470]

Been blaming my back for years.... once my shoulder popped a few months ago I been continuously working under my shoulder blade ... this is now the problem and it caused cramping and pain in my arm now ? Hoping a week of this makes a difference... tense machine ok for this ?

[@BodyFixExercises]

Tens machine is ok. But I think what I show in this video is the best way.

[@BodyFixExercises]

Arm pain: check out my Thoracic Outlet Syndrome video

[@BodyFixExercises]

And this video... kzbin.info/www/bejne/ZqvGf6mMo7CdeaM

[@patgill6229]

Could hypermobile AC joint cause an anterior clavicle dislocation? I've been having problems with my shoulder for a couple of years. Had an AC inflamation (that's what my GP said) after vigorous ball throwing and a couple of weeks ago I dislocated my clavicle playing a punching fitness game on VR. Apparently very rare, but I wonder what is the actual cause for this. Would love your opinion ❤

[@BodyFixExercises]

The AC side of the clavicle dislocated? Or the SC side? Interesting case but tough without being able to do a full history & examination. 🤷🏼‍♂️

[@patgill6229]

@BodyFixExercises yes, the clavicle dislocated on the same side as the bad AC. Fair enough. Thanks for replying!

[@kunoweil7294]

The hand is the better therpist than the tennis balll

[@BodyFixExercises]

👍

[@bome7sen]

if i didt i feel numbness and tingling all my arm and hand pain how i fix this problem i did shoulder surgery in biceps tendon and ac joint bone removel bedore 6 year still have this issue plz help me

[@BodyFixExercises]

I'm sorry but I didn't quite understand your message. If you have symptoms down your arm you could try this... How To Fix A Pinched Nerve In Neck Causing Arm Pain or Rhomboid Pain... kzbin.info/www/bejne/ZqvGf6mMo7CdeaM

[@bome7sen]

@@BodyFixExercises can the surgery in shoulder make this problem?

[@edlopez5k]

Thank you!!!

[@BodyFixExercises]

You're very welcome. I hope it helps!