AC Joint Dislocation Exercises
Recovering from an AC Joint Dislocation
An acromioclavicular (AC) joint dislocation is a common shoulder injury that affects the joint where the collarbone (clavicle) meets the shoulder blade (acromion).
Most injuries improve with a structured rehabilitation programme that focuses on reducing pain, restoring movement and gradually rebuilding strength.
This guide explains how to safely recover over the coming weeks and months.
Wearing Your Sling
A sling is provided to support your shoulder and improve comfort during the first few days after injury.
To help your recovery:
- Remove the sling regularly to move your elbow, wrist and hand.
- Gradually reduce how often you wear the sling.
- Aim to stop wearing the sling by 3 weeks, unless advised otherwise by your clinician.
Using Your Arm
It is important to begin using your arm normally as your pain allows.
During the first 6 weeks, avoid:
- Lifting your arm above shoulder height
- Reaching across your body
- Heavy lifting
- Repetitive overhead activities
Contact sports and heavy manual activities should generally be avoided for 8–12 weeks.
Pain Relief
Keeping your shoulder comfortable will help you stay active during rehabilitation.
You may benefit from:
- Pain relief medication as recommended by your healthcare professional
- Heat or cold therapy
- Supporting your arm on cushions while sitting
Always follow medication instructions and speak with your pharmacist or healthcare provider if you are unsure what is suitable for you.
Rehabilitation Exercises
Recovery is divided into several stages to allow your shoulder to heal safely while restoring movement and strength.
Aim to perform your exercises little and often throughout the day unless advised otherwise.
Early Exercises
Begin these exercises as soon as you are comfortable.
Relaxed Arm Position (Pendulum Position)
Lean forwards while supporting yourself on a table.
Allow your injured arm to hang relaxed.
This position can help with:
- Washing under your arm
- Dressing
- Reducing shoulder discomfort
Neck Side Stretch
While sitting:
- Tilt your head towards one shoulder.
- Hold for 2–3 seconds.
- Repeat 5 times on each side.
Neck Rotation
Turn your head towards one shoulder until you feel a gentle stretch.
- Hold for 2–3 seconds
- Repeat 5 times each side.
Elbow Bending
With your upper arm close to your body:
- Slowly bend and straighten your elbow.
- Repeat 5 times.
Forearm Rotation
Keep your elbow tucked into your side.
Turn your palm upwards and then downwards.
Repeat 5 times.
Hand and Wrist Exercises
Practice regularly throughout the day by:
- Moving your wrist up and down
- Making a full fist
- Fully straightening your fingers
- Touching your thumb to each fingertip
Early Shoulder Exercises
Once your shoulder is more comfortable, begin gentle shoulder movements.
Assisted External Rotation
Lie on your back with a folded towel beneath your upper arm.
Using a stick held in both hands:
- Keep your elbow bent at 90°
- Gently rotate your arm outwards
- Return slowly
This exercise can also be performed while sitting.
Assisted Shoulder Lift
Lie on your back.
Use your unaffected arm to help lift the injured arm up to shoulder height before lowering it slowly.
Table Slides
Sit at a table with both hands resting on the surface.
Slide your hands forwards until your upper arm reaches approximately shoulder height.
Allow the table and your unaffected arm to support the movement.
Strengthening Exercises (From 2 Weeks)
Once your pain has settled, begin gentle strengthening exercises.
Internal Resistance Exercise
Stand or sit with your elbow bent to 90° and tucked against your side.
Attempt to rotate your hand inward while resisting the movement with your opposite hand.
- Hold for 5 seconds
- Repeat 5 times
External Resistance Exercise
Using the same starting position:
Attempt to rotate your hand outward while resisting with your opposite hand.
- Hold for 5 seconds
- Repeat 5 times
Strengthening Exercises (From 6 Weeks)
Once you can comfortably lift the weight of your arm, begin progressing your strengthening exercises.
Initially perform the exercises without weights before gradually introducing a light weight, such as a partially filled water bottle.
Complete each exercise once daily until your muscles begin to tire.
Shoulder Shrugs
Lift your shoulders towards your ears before slowly lowering them.
Front Arm Raises
With your elbows tucked into your sides:
Lift both arms upwards before lowering them under control.
Gradually add weight as tolerated.
Side-Lying External Rotation
Lie on your side with a folded towel between your arm and body.
Keeping your elbow bent to 90°:
Rotate your hand upwards before lowering it slowly.
Wall Push-Ups
Stand facing a wall.
Place your hands slightly wider than shoulder width apart.
Keeping your body straight:
- Bend your elbows
- Move your chest towards the wall
- Push back to the starting position
Returning to Sport
Returning to sport should be gradual and based on your recovery.
General guidance includes:
- Begin with training before competitive sport
- Gradually increase overhead activities
- Slowly reintroduce contact activities
- Continue strengthening exercises alongside your return
Full return to sport may take up to six months.
Recovery Timeline
| Stage | Typical Timeframe |
|---|---|
| Reduce sling use | First 3 weeks |
| Avoid overhead movements | First 6 weeks |
| Begin strengthening | Around 2 weeks |
| Progress strengthening | Around 6 weeks |
| Heavy lifting/contact sport | 8–12 weeks |
| Full return to sport | Up to 6 months |
When to Seek Medical Advice
Contact your healthcare professional if:
- Pain becomes significantly worse
- You lose shoulder movement
- Your shoulder feels increasingly unstable
- You experience numbness or tingling
- Your recovery is not progressing as expected
Frequently Asked Questions
How long should I wear my sling?
Most people gradually stop using their sling within three weeks, although this may vary depending on the severity of the injury.
When can I lift my arm above shoulder height?
You should generally avoid lifting above shoulder height for the first six weeks, unless advised otherwise by your clinician.
When can I start strengthening exercises?
Gentle strengthening usually begins around two weeks, progressing further from six weeks as pain allows.
Can I return to sport?
Yes. Most people can gradually return to sport, although full recovery may take up to six months, particularly for overhead or contact sports.
Why are the exercises important?
The exercises help restore shoulder movement, improve strength, reduce stiffness and minimise the risk of ongoing pain or instability.
