Shoulder Separation Rehab: Best Exercises for AC Joint Injuries

Get my free newsletter: https://rehabscience.com/subscribe/ Book link: https://amzn.to/4wgmfFq App link: https://apps.apple.com/ma/app/rehab-science/id6752273938 AC joint injuries are one of the most common shoulder issues, especially after falls, contact sports, or direct impact to the shoulder. Whether you’ve been told you have a mild sprain or a more significant separation, knowing what to do at each stage of recovery can make a big difference. In this video, I walk you through 4 evidence-informed exercises to help you safely restore movement, reduce pain, and rebuild strength after an AC joint injury. We’ll cover: • Early-stage mobility to prevent stiffness • Safe ways to activate the shoulder without aggravating the joint • How to improve scapular control (often overlooked in rehab) • Progressive strengthening to support long-term recovery These exercises follow a structured progression used in rehabilitation: mobility → activation → control → strength Keep in mind, the right timing and progression matter just as much as the exercises themselves. Moving too aggressively too soon can slow recovery, while avoiding movement altogether can lead to stiffness and prolonged symptoms. If you’re dealing with an AC joint injury, this video will help guide your next steps. Disclaimer: This content is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before starting any exercise program. Chapters: 00:00 Introduction 01:24 Exercise 1: Pendulum 03:14 Exercise 2: Rotator Cuff Isometrics 04:51 Exercise 3: Prone Row 06:02 Exercise 4: Sidelying External Rotation 07:24 My Book & App