The KEY To Fixing AC Joint Pain

The key to fixing a chronically painful AC joint is improving scapular position AND releasing the sternoclavicular (SC) joint! A restricted SC joint will cause the AC joint to continually restrain.
So, in this video I’m going to teach you two techniques to release your SC joint, how to adjust your sleeping habits with one trick, how to release your pec minor, and the best exercise to strengthen the muscles that hold your shoulder blade in a better position.
HOW TO FIX AC JOINT PAIN (AC joint exercises)...
0:00 Intro
0:30 Why does the AC joint hurt?
0:57 How to know if it's your AC joint
1:21 The KEY to AC pain... the SC joint
2:24 EXERCISE: SC joint stretch
3:10 EXERCISE: SC joint alternative
3:58 How to sleep with AC joint pain
4:32 EXERCISE: Pec Minor release
5:02 Fix your Scapula position and movement
6:20 Traumatic AC joint strains
AC joint pain (Acromioclavicular joint pain) comes from hypermobility (too much movement) of the AC joint. It can come from a sprained AC joint or separated AC joint-like in bike falls-OR restriction in your SC joint that builds up over time. These exercises are better for the latter.
A lack of movement in the SC joint causes the AC joint to move too much (AC joint dysfunction). These AC joint rehab exercises not only loosen up the SC joint, they loosen the Pec Minor and improve shoulder blade muscle movement key to reducing AC joint inflammation.
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#bodyfixexercises #ACjoint #Acromioclavicular

[@BodyFixExercises]

****UPDATED VIDEO WITH EXTREMELY HELPFUL EXTRA TECHNIQUE: kzbin.info/www/bejne/bIKtdKB8dtd5jJY I've discovered that releasing the small, superior portion of the the Pec Major, where it attaches directly onto the collar bone, helps AC joint problems enormously so check out the new video link!!

[@ConstructiveMinds100]

❤️👍🌟🌟🌟🌟🌟

[@benc3po]

Incredible. The pec minor ball-release you advised immediately relieved the clicking and popping I've been struggling with for years. Thank you so much

[@BodyFixExercises]

Wonderful!

[@acedegenerate2254]

I love how the camera on my phone finally watches me stretch a part of my body and suggest the appropriate video

[@BodyFixExercises]

😅😜📷

[@prahladmatwaan7742]

Government always watching you.

[@davidsantillan7785]

Bro literally fixed my shoulder I love you

[@BodyFixExercises]

Lol. Glad to help, dude. Check this one out too. Release the attachment of the pecs to the collar bone can help stop it from coming back

[@redstarofthefuture6814]

Amazing !!!!!! I felt an instant relief from my AC joint pain right away. Honestly, the joy you get when your body feels relieved and without any pain can't be put into words. Thank you so so much.

[@BodyFixExercises]

Awesome!! Make sure you check out the updated version of this video too because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@BodyFixExercises]

I've found that using a percussion massage gun is a great way to release the SC joint (& thus help the AC joint in chronic cases), so if you want to do more, check out this video... kzbin.info/www/bejne/jorSiJKfod13mLs

[@WantOxide]

SO NICEEEE I just have bought one

[@siddarthkarki2196]

Perfectly diagnosed my shoulder pain that I used to get repeatedly while bench pressing with a barbell, your exercises also helped in reducing the swelling and haven't got the pain since then even after benching more than 80 kilos! Thank you, good content indeed.

[@BodyFixExercises]

Awesome!

[@markuskluge]

I watched a lot of AC joint pain videos on KZbin and this is one of the best! Thank you

[@BodyFixExercises]

Thanks Markus! Very nice of you. And in case you didn't see my recent video on AC joints, I've discovered that a percussion massage gun (some are pretty cheap on Amazon) can loosen up the SC really quickly, so they're very handy too.

[@keithturbo3000]

Wow, amazing! I've been dealing with neck, shoulder & collarbone pain & discomfort for 18 months. This video nailed my posture pitfalls & the exercises have had an immediate effect. Thanks for such clear & concise presentation too.

[@BodyFixExercises]

No worries! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@Tizabeu2010]

Thank you for the video. I have been having pain in my right shoulder since February 2021. Will start the exercises. God bless you!

[@BodyFixExercises]

Good luck Isabel!

[@travleer1]

Sitting legs crossed is going to set yourself up later for knee pain and problems. Thanks for the great info. This is needed to supplement the other info out there. Sleeping with my shoulder scrunched for years, did this joint in.

[@BodyFixExercises]

Cheers travleer1. Check out my video on using a massage gun to help fix AC pain. Really helps.

[@davidbaour4846]

Excellent way of explaining this painful situation. I'll put this in practice and let you know. Thank you very much for sharing this knowledge and have a nice day.

[@BodyFixExercises]

Thanks David. Hope it helps!

[@greoyou87]

very useful,clear and thorough video! thank you Stefan!

[@BodyFixExercises]

Thanks Michele!

[@hairstreamtv]

Very helpful and clearly demonstrated exercises thank you !

[@BodyFixExercises]

Cheers Lisa. Thanks for commenting!

[@samanthamoore2689]

Thank you so much for this very helpful video. I have been suffering with a painful ACJ for 4 months. It was originally misdiagnosed by a physio! She then gave me exercises which made it worse and delayed the healing process. A second and third opinion gave the diagnosis of sprained ACJ. I’m trying to avoid an injection so I will definitely try these techniques. Warm wishes, Sam !

[@BodyFixExercises]

Hey Sam! Good luck with it! Make sure you check out the updated version of this video though, because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@blakespurlock5322]

Fantastic video! Very well put together. Thank you my friend.

[@BodyFixExercises]

Thanks Blake!

[@mattjm007]

Have been searching for this type of information and this is the best video on the topic. Brilliant work

[@BodyFixExercises]

Thanks. There's an updated version, so you can check that out too

[@sirrobinofloxley7156]

So amazing these videos, and have helped me immensely. I play guitar so get shoulder strains like this. Thanks Doc!

[@BodyFixExercises]

No worries! Glad to help!

[@olliesbeauty]

Really I check so many videos related ac and sc pain but really this is the best video 👍

[@BodyFixExercises]

You are very kind. Thank you.

[@muhammadehsan5003]

I have issues with c5'6 and c6,7 Mild disc buldge And Clavicle and scapula issue Same as your are giving tips and excercise for that point.

[@marycjulius9597]

This helped me a lot! Thank you so much!

[@BodyFixExercises]

Great to hear, Mary! Thanks so much for commenting!

[@gabrieleingott6722]

Very Professional and easy explained. Thank you for this!

[@BodyFixExercises]

Thanks Gabriel!

[@waheemchurry2388]

Awesome video helped a lot thanks

[@burneyvisser]

This is a really important missing piece of my shoulder pain. Really can't thank you enough

[@BodyFixExercises]

No probs. Check out my updated video on AC too!

[@bowiefb]

Very clear instructions and so helpful! thank you! Also the video in your link highly recommended in concert with this one, thanks for that too.

[@BodyFixExercises]

Hey bowiefb! Hope it helps!

[@Allstarfitnessca]

I watched a lot of videos on how to recover my AC joint pain. This guy is the only one out of 10 videos that actually gets it

[@BodyFixExercises]

Hey, thanks man. Actually, I'm planning on updating my AC joint video on the next few weeks. Have discovered that tightness in the highest fibres of the pec major (that attach to the collar bone) add significantly to AC hypermobility. Will update video when I can. Would help people who have traumatic AC pain too. (Falls off bikes mainly)

[@Allstarfitnessca]

@@BodyFixExercises I tried the stuff you taught before my push workout today and I was hoping it would feel a little better. Not sure it felt better but hopefully it will after I do the stuff you showed me a lot more

[@karenlee3458]

Definitely will start these exercises! And avoid the really bend knee when sleeping. I always sleep like that.

[@BodyFixExercises]

Perfect!

[@crochetingaroundnewzealand]

Same

[@navmNavm-nc2yz]

@@BodyFixExercises sir I have ac joint arthritis can that inflammation will heal itself

[@robertstewart1374]

Fantastic video and expertise. Noticed reduction in pain immediately. Thank you!

[@BodyFixExercises]

Chuffed it was helpful! Definietly chek out the new video on AC joint pain though. The Pec release is VERY helpful! kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@MrAntjuane]

Fantastic video! Thank you for caring and sharing. I sure hope these techniques help with my issue. Great info!

[@BodyFixExercises]

Glad you liked it! 🙌

[@dawin6710]

You put your finger exactly on my problem. All the causes of this problem that you mention are the ones I am guilty of. I feel very good now and trust that your recommendation will be right on the money for me and solve my AC joint pain problem. Thanks 2:54 3:29. sleeping position 4:02 4:40 5:20

[@Paperlover123]

OMG...I believe you may have hit on my trouble. I've been to an Ortho, and had p.t. and nobody ever mentioned this to me....just a pulled or strained sternocleidomastoid muscle! Nothing has helped me. I'm going to buy a tennis ball now and do all of these exercises! Thankyou from the bottom of my heart!

[@BodyFixExercises]

Check out the updated video. Has an extra technique that really helps!! kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@harrissonprins9206]

Thank you!

[@BodyFixExercises]

A pleasure, Harrisson!

[@ReadyAimSmile]

Great video - best I’ve seen on the topic.

[@BodyFixExercises]

Thanks Kevin!

[@lesliemctavish4300]

Thankyou for your video. That made the process completely clear and easy

[@BodyFixExercises]

Glad it helped. Check out my updated video too though!! kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@Jules-ix9ih]

Thanks for this and demonstrating the exercises so clearly. Also, thanks for not shouting at the viewer, some of the other videos on KZbin are not watchable for me because the demonstrators, whilst knowledgeable, speak so fast and so loud. I recently hurt my hip and for about 3 weeks I could only turn over in bed by hoisting my body weight up with my arms straight, hands pressed into the mattress. Seems I've definitely strained my AC joints. Hip is great now, but shoulders very painful, hopefully to be rectified soon.

[@BodyFixExercises]

I'm glad to help. It sounds like your shoulders have been quite bad. Make sure you check out this video too... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@Noobsaucer]

It's incredible that I went to 3 different physiotherapists and they weren't able to identify what my problem is. They said 3 different things, from muscle damage to tendon inflammation... I've had AC joint pain for around 3 years at this point. It started very intense during a calisthenics workout, I couldn't work out for a few months afterwards. Then it became managable on its own, but never went away. Today I started digging into the anatomy of the shoulder and found out about the AC joint. I realized that is exactly where I feel the pain, which brings me to this video. Thank you for the content and the explanation, I hope this will help me finally get rid of my pain! Are AC joint issues rare, and/or hard to diagnose? I am wondering why I was misdiagnosed so many times. Did I do a poor job explaining where the pain is maybe?

[@BodyFixExercises]

AC joint issues are less common. But I've had it, so I know a fair but about it

[@Sw-sx7nw]

Brilliant, thank you.

[@BodyFixExercises]

Cheers Sw88

[@Quicksilver_007]

You are absolutely great. I have tried this exercise and i am getting better. Now the pain has reduced. Thank you so much. I had tried so many other exercises but nothing worked

[@BodyFixExercises]

Definitely check out my updated video on AC joint pain. It has a very helpful extra exercise

[@skinnyrods]

Imma try these ons out. I'll come back in a week to keep y'all updated!

[@BodyFixExercises]

Awesome. But check out my new video on AC joint pain too because there's one extra thing I've found that can really help.

[@debbiebansal2196]

Thank you for sharing this information with me on fixing Ac joint 🙌 👌 🙏

[@BodyFixExercises]

No problem 👍 Definitely check this updated video on AC joint pain though too... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@johndoeh2h635]

gracias doctor por su trabajo!

[@BodyFixExercises]

¡Un placer!

[@danthemantmac]

Thank you for this!

[@BodyFixExercises]

No worries Danny. Hope it helps

[@joshscottabi]

Thank you for this video

[@BodyFixExercises]

My pleasure

[@alexanderhermann6739]

Thank you very much!

[@BodyFixExercises]

No worries!

[@vitorbenigno4489]

Rich content. Thank You!

[@BodyFixExercises]

Thanks Vitor!

[@whistler8177]

Thank you good sir, I thought my problem couldn’t be fixed without surgery (or so I was told by an internet stranger) but I just did the first stretch and had immediate relief!

[@BodyFixExercises]

Check out the updated video. Has an extra technique that really helps!! kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@pmorse3653]

Great video. thank you

[@BodyFixExercises]

Glad you liked it!

[@GRAVYgalli]

Perfect video..,👌👌👍😊thankew so much for making this vdo

[@BodyFixExercises]

Most welcome 😊

[@ayoubaba8585]

Thank you so much doctor !u helped me out with ur video🔥♥️ may god bless you

[@BodyFixExercises]

A pleasure! Thanks for your message!

[@elenaperez6327]

When you said you might hear a click in your SC joint, I heard 3 lol. It was a new move for me. Thanks for the vid!

[@BodyFixExercises]

3 is impressive. Lol. Must have been a rib joint loosening too. Some of the ribs can get stuck too when it shoulder scrunches forward in bed (or after hours on computers). Sounds like you needed it!

[@esmailiyou]

i combined these exercises with some from a German video and they help. though I didn't understand the first stretch exercise. thank you

[@BodyFixExercises]

No worries. Check out the updated video here... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@jenniferskraucevs1286]

Thank you.

[@BodyFixExercises]

You're welcome!

[@111jkjk]

i love you. so helpful 😢

[@BodyFixExercises]

Shucks!

[@Ruthyc671]

Thanks I got diagnosed with ac joint damage about a month or so ago after say 4/5 months of pain it doesn’t hurt to press only movements and lying on it was given exercises by physio but didnt do them will do these ones tho the pain doesn’t last as long as it did now but still getting everyday I do yoga which is meant to help shoulder pain thanks

[@yogawithangelia6561]

Thank you

[@BodyFixExercises]

Pleasure Angelia

[@Yoooomanwhatsup]

Man thanks very much i always thought my SC joint must have problem but never gave and attention and it always cracks. My sleeping postion is bad and my pac minor is also tight. Best video on this topic.

[@BodyFixExercises]

You're welcome! Check this video too. It's an updated video on AC joint problems and contains extra info... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@sshh778]

Excellent crystal clearly explained content !!❤❤❤

[@BodyFixExercises]

Glad you liked it!

[@samuelturkington1246]

Thank you i really appreciate the video. I searched for answers to this pain i have after tricep dips yesterday. Thank you

[@BodyFixExercises]

You're so welcome!

[@BodyFixExercises]

make sure you check out my new Ac joint video with the pec release!

[@Grunt-fz4js]

Excellent Video Sir!!! Thank you very much, made a great difference 👍

[@BodyFixExercises]

Glad to hear that. Make sure you watch the updated video on AC joint pain too. It has a great extra technique!

[@patrizioghezzi8208]

Very very helpful... I wish I saw it before!! Thank you so much and I wish everyone a quick and definitive heal !🙏

[@BodyFixExercises]

Thanks!

[@patrizioghezzi8208]

Will the ac joint pain ever go away?

[@patrizioghezzi8208]

Will it ever heal completely?

[@enlightened7430]

Wish I had of saw this earlier as well. I could have been healed by now

[@charliemahoney2912]

Thank you Sir

[@BodyFixExercises]

Most welcome!

[@adrianzevenster8400]

I have had 3 failed ACJ Reconstruction [modified weaver dunn] and this has given me immense relief - thank you so much. If I could make a request: could you please make a video (or advice) for ACJ strain while sitting and typing? Thank you, Stefan.

[@BodyFixExercises]

Hey Adrian. I'm glad my video helped. Make sure you check out the one with the massage gun too for AC joint problems because they can be very helpful. Regarding your request for a video on ACJ strain and typing, I'm not sure I could provide enough info to warrant a video, (and it's a very specific topic) but here's my thoughts... make sure that your keyboard and mouse are positioned so that your elbows are always beside your body. This will ensure that your scapula is in a neutral position so there is minimal torsion on the AC joint. Avoid craning your head forward or down, as this will affect scapular position too (by pulling on the Levator Scapula muscle which attached to the scapula. My Chin Tuck Plus video might help you with posture, but just be sure your arms are just to the side on the chair while doing this exercise, not behind your body.) Good luck!

[@tourmaline_422]

Thank you so much for this!! Such helpful information.

[@BodyFixExercises]

Thanks Evangeline!

[@tourmaline_422]

Just wanted to follow up; I did these exercises to the best of my ability and tried to adjust my sleep positioning to the best of my ability…and my ac joint sharp shooting pain is gone. Seriously. Thank you so much for sharing your knowledge and improving my life!

[@MegaKrytonite]

Thanks doc

[@BodyFixExercises]

No worries! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@THEGAME-tz6yu]

Super great information.

[@BodyFixExercises]

Thanks!

[@Usiris23]

I so happen to do a bunch of dips and rows early in the day and ended up napping on a not so comfy couch in the position you showed and I woke up with a lot of AC pain. This video verified my theory. Thanks for the stretches!

[@BodyFixExercises]

Thanks for sharing!!

[@Usiris23]

@@BodyFixExercises I’ve been sleeping how you suggested and did the stretches. No longer have any pains! Thanks again 💪🏽

[@DSVN23]

Great stretch

[@BodyFixExercises]

Thanks! Be sure to check out the updated video because it has an extra technique that really helps.

[@Nmdresser]

Thank you for this video. Currently taking notes. 2 years ago, I was doing dips and went too deep ROM and I am still dealing with it. The tenderness on the AC joint went away, but it seems to still be hypermobile and get flared up quite easily if I do too many push ups - very frustrating. I suspect for a chronic injury like this there are some structural issues causing constant aggravation like a bound up SC joint. I will try these release techniques. Thank you for this video.

[@BodyFixExercises]

Make sure you watch the updated video too

[@PhillGraaf]

I really like your videos and I will try all of your suggestions! I do not feel any stretch with the ac joint stretch though, any tips?

[@BodyFixExercises]

You don't need to feel any stretch. It's mobilising the sc joint not stretching a muscle so you won't feel much but for it anyway. Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@sehiroglu]

i have biceps tendonits in lower elbow side which exercise will help me ?

[@BodyFixExercises]

Sorry, I haven't done a video for that yet. I'll add it to my list!

[@sehiroglu]

@@BodyFixExercises thanks i am waiting

[@LlamaOates]

The overlays of the muscles amd bones are awesome

[@BodyFixExercises]

Thanks! 🙌

[@jonathanmagic5633]

Great content thanks. 67yo Localised AC pain sudden onset while doing push-ups 8 mths ago and pain no better. xrays, doctors, physio, some widening but generally no idea, the physio told me I was too old and it will always be sore.

[@BodyFixExercises]

Sack your physio. You're never too old to improve, especially not at 67yo! That's just a cop out by your physio. Makes me mad. Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@zahmed7]

Amazingly simple and brilliant, thankyou, may GOD grant you abundance in all that is GOOD. Thankyou.

[@BodyFixExercises]

Thank you! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@Everydaykaen]

This is so effective

[@BodyFixExercises]

🙌🤜

[@letsgo7316]

I have clavicle pain from sleeping. This is so helpful,

[@BodyFixExercises]

Great to hear! Check out the updated video too... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@charliegenge-pu3sk]

Thanks, great video

[@BodyFixExercises]

Thanks Charlie! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@BodyFixExercises]

Thanks Charlie! Make sure you check out the updated version of this video because it has an extra technique that really helps. Releasing the Pec Major attachment to the collar bone allows for greater movement of the clavicle, which reduces the excessive movement of the AC joint... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@ignaciosandino7879]

Thank you very much!!!! 🙌🏼🙌🏼🙌🏼🙌🏼

[@BodyFixExercises]

Cheers Ignacio!

[@ignaciosandino7879]

@@BodyFixExercises I can really feel the difference now! 🙌🏼

[@Keirnoth]

I play some mobile games on my bed while on my side and was starting to get AC Joint pain. The moment I did the initial sitting exercises I almost immediately felt a sense of relief, like something "released" in there. I used cross friction massage on that SC Joint in your second treatment instead of a tennis ball and that freed it up even more. Thank you so much. Very happy that it just takes simple stretches to clear this up.

[@BodyFixExercises]

Check out the Pec release in this new video too. Really helps.... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@SuperTheTman]

been struggling fully recovering from my AC joint seperation in January. Hopefully doing some of the SC mobility may help reduce the movement of my AC joint. Thanks a lot!

[@BodyFixExercises]

SC restriction is more likely to be the cause of AC hypermobility in cases with no trauma. BUT some cases where trauma is the cause don't heal as well as they should because of undiagnosed SC restriction, so go for it! Good luck Tom, and thanks for commenting.

[@THEGAME-tz6yu]

Keep going .these exercises really work don't give up.

[@BodyFixExercises]

Thanks ¥THEGAME¥

[@berzerkfury1459]

Update?

[@SuperTheTman]

@@berzerkfury1459 These helped a lot, I barely have much shoulder pain anymore and these definitely helped. On top of a lot of rotator cuff strengthening/mobility.

[@Endurance-tq7fi]

Exactly what I'm looking for. Thanks a lot. What do you have to say about thoracic outlet compression and ulnar nerve subluxation combined with AC joint pain and scapula movement restriction?

[@BodyFixExercises]

Man, that's a tricky question (with a complicated answer)! Thoracic Outlet Syndrome could cause a pain that mimics AC pain. However, it's much more likely that poor scapula movement and position (the top of the shoulder blade tilting too far forward) is causing a torsion on the clavicle, resulting in both AC joint strain and pressure on the Thoracic Outlet nerves. If that's happening in you, make sure you stretch your pecs, and strengthen your Lower Traps and Serratus Anterior (using the exercises in this video and my video on fixing shoulder pain). I'm going to make a new shoulder video at some stage with simpler exercises, so keep an eye out for that. Hope that helps!

[@cinmac3]

@@BodyFixExercises i think i need it. you bounce around allot the floor, the wall the ground, the bed.

[@starcraft2-bdh863]

LMT with ac joint separation/inflammation. Great video. Subscribed.

[@BodyFixExercises]

Welcome aboard!

[@MrKetchum24]

Really appreciate the video, I've been struggling with this shoulder and lat pain for over a year now. I'm going to start incorporating these recommendations into my routine. Has anyone also experienced elbow pain along with AC joint issues? My inner elbow has also been an issue over this time, same side as shoulder. Thoughts?

[@BodyFixExercises]

The pec minor tightness that often comes with AC joint problems can also cause 'thoracic outlet syndrome' which may cause pain in the elbow. So check out my new video on AC joint pain that shows how to release pec minor. Then also have a look at my thoracic outlet syndrome video which talks about pec minor too

[@callummackie3472]

Great video

[@BodyFixExercises]

Cheers, Callum.

[@noneyabusiness9441]

So I’m really glad I found the chiropractor open on Sunday because apparently I had a rib out of place under my scapula

[@BodyFixExercises]

Causing AC joint pain?

[@ammarrajpoot143]

I have grade 2 ac joint dislocation can i do these exercises as i haven't opted for surgery instead I'm using sling and keeping my shoulder immobile for now.

[@aceofpace1378]

Thankyou for the video! I have not fallen but I do go to the gym alot. I always warm up my shoulders every workout since I first started having pain. Over time , I have developed a knot at my ac joint. The knot itself isn't very sore but the area around it is. Overhead press is hurts and just my arm hanging gets painful. My other shoulder does not have that knot and doesn't give me any issues. Does this still seem like an ac joint issue to you?

[@BodyFixExercises]

Hey Ace of Pace, I'm not sure I understand what you mean by a "knot at your AC joint". A muscle knot somewhere, or a bony lump over the AC joint? By the sounds of the things that aggravate your shoulder I think you should do the exercises in my Fix Your Shoulder video, as long as they don't hurt. But these exercises in this video certainly won't hurt either

[@lxca4444]

wooow thank you

[@BodyFixExercises]

You're welcome 😊

[@rocker8692]

Wow.thanks for video,i think i tore mine in the gym doing shoulder shrugs to heavy of weight

[@BodyFixExercises]

That'll do it

[@thinkhine8866]

That work out is good.

[@BodyFixExercises]

Cheers!

[@vishnudevand4493]

Superb sir👍

[@BodyFixExercises]

Thanks. I'm updating this video with some really helpful new info in 2 weeks time so keep an eye out for that!

[@mariekarole1621]

Thanks I like it easy speech

[@BodyFixExercises]

Thanks Marie Here's the latest video on AC joint pain... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@Samshologram]

Thankyou ! I’m struggling bad at the moment . Pain is terrible

[@BodyFixExercises]

When it's painful and inflamed you can always settle it down with an icepack. 10 minutes icing, 10 minutes rest, and repeat a few times in a row. This will reduce the inflammation and therefore pain quite a lot usually. But then you need to address the underlying cause, (which is SC joint restriction in most cases if there's no history of trauma) so the inflammation doesn't build up again. The worse position is with your elbow behind you and the shoulder tilted forward (like doing the gym exercise 'dips'). So avoid that position (it twists the AC joint) and be careful with your sleeping position. You may need to sleep on your back for a while. Good luck!

[@Samshologram]

@@BodyFixExercises thankyou .. I will do that now

[@superspeedlive]

Nice.....Sir

[@BodyFixExercises]

Thanks and welcome

[@nasrineable]

Thank you am suffering since two months really painful.

[@BodyFixExercises]

Hey Blue Sky. If your AC joint is really painful the hypermobility will have caused a lot of inflammation in the joint. You can settle that down by putting an icepack on the painful AC joint. NOT heat. Ice it a few times a day for 10 minutes a time to settle it down. (See my 'When to use heat and ice' video for details). I'll be adding a new video on strengthening the Serratus Anterior and Lower Traps so keep an eye out for that. Good luck!

[@nasrineable]

@@BodyFixExercises thank you so much. I am reading this having an ice pack already in place. My daily life has slowed down so badly with this awful pain. Sleep is worst. I am going to do the exercises you provided. I have a scan coming this week. Let’s see. But thank you so much.

[@BodyFixExercises]

If it's that bad, a scan is a good idea. Try to avoid lying on that side too much. Good luck!

[@BodyFixExercises]

What activities aggravate your AC joint the most?

[@thesybe]

The standard bench press and a little bit of overhead presses.... I've already started implementing the stretches and the shoulder work. I pray that they improve my pain after my workouts. I also carry mail for a living and I wonder if the weight of my mail bag laying on top of my clavicle all day is a problem as well. Not sure how to rectify that however. Thank you very much for the info though. You gained a subscriber today!

[@patriciapaul546]

Lifting my bent arm upwards to the side, lifting my straight arm straight up across body starting from opposite side, lifting it straight up infront of me and it crunches when I rotate my shoulder up and back and down

[@tired2sleep]

I definitely notice it most when I sleep on my side. Ive been a long time side sleeper and this has given me rounded shoulders. Overworked pecs and weak rotator cuffs were a bad combination and all it took was a little bump to make that weak AC joint sprained.

[@szilagyizoltan7226]

Gymnastic ring dips.

[@BodyFixExercises]

@@szilagyizoltan7226 Yeah, any type of dips are very common to irritate the AC. When the elbow goes behind the body, under weight, it causes a lot torsion in the AC joint.

[@michaelpescatore4354]

Injured mine bench pressing. Its been like 6 months and there is no pain throughout day... but once i load weight i notice the pain. Seems like it will go on forever. Ive probably watched every youtube video on this so far. Ive honestly given up now i just run for my workouts. Thanks for these tips though!

[@BodyFixExercises]

If it's really chronic, make sure you never do Dips at the gym, or allow your shoulders to come too far back with bench press, or you'll keep aggravating it. And try to mobilise the SC daily--the most effective way is with a percussion massage gun (you may have seen my video on that). Good luck, Michael. The trickiest musculo-skeletal issues are alway cases with hypermobility in some of the joints, like this.

[@azr2419]

How are u now ?

[@kryptokoz7826]

Thank you for your detailed exercises. I was in a car accident over a decade ago where I slammed into the door of the car at approx. 40mph this caused what I was told was a SLAP injury. I was told that I would need surgery to cut the tendons on top of my shoulder so the clavicle would lower back down and heal. I opted not to do this and just mitigated my injury. Now that I am getting older (50) I am loosing nobility. Is there shoulder manipulation therapies to bring the clavicle down to its proper position. Thanks

[@BodyFixExercises]

Watch my "collar bone pain" video. That might help

[@crochetingaroundnewzealand]

Thanks so much. I've hurt mine twice carrying heavy decking timber or pavers in the garden.

[@BodyFixExercises]

Yes, carrying heavy objects tractions the joint so try to avoid lifting heavy stuff

[@crochetingaroundnewzealand]

@@BodyFixExercises thanks. Live alone so hard to find anyone available to carry things lol I need to be more mindful of what I'm trying to pick up.

[@nandz9901]

You are amazing

[@BodyFixExercises]

Thank you. That's a lovely thing to say!! Make sure you check out the updated version of this video because it has an extra technique that really helps... kzbin.info/www/bejne/bIKtdKB8dtd5jJY

[@omnipop4936]

Great explanations and demonstrations. My AC soreness isn't really chronic - I just seem to aggravate it a lot. At work, I lift heavy bags full of mail parcels, for hours per day. I have to lift them high enough to throw them into a big, cubic box about waist high. Sometimes I'll end up lifting _two, three, or four_ bags (bags in each arm) because we're trying to get done quickly. My muscles are apparently (barely) strong enough to do this, but if I do it too aggressively, my AC joint can become inflamed for a few days. Right under the skin, on the bony top of the AC, sore to the touch, or when simply raising my arm. This happened just yesterday. I'm thinking I need to strengthen all of the involved muscles and use better (more controlled) technique, along with doing the exercises and movements you've demonstrated. Also, in the meantime before I go back to work tomorrow night, I'm going to be taking some anti-inflammatories. Not sure whether you'd recommend heating or icing the AC at this point... Cheers!

[@BodyFixExercises]

Definitely ice the AC joint. That soreness in your AC to touch is classic inflammation (heat would cause more blood in the area, so more fluid, hence more inflammation, but ice does the reverse and reduces that inflammation). If lifting overhead aggravates the AC, then you need to improve upward rotation of the shoulder blade. My video on Fixing Shoulder Pain will show you how to do that. Good luck!

[@omnipop4936]

@@BodyFixExercises Thanks very much for these insights!

[@BodyFixExercises]

No worries omnipop! Thanks for commenting!