The exercises should be performed pain-adapted. If a movement is very painful, it is not advisable to force the joint to be mobilized in this direction, since the cartilage is probably already worn down to the point where bone on bone is moved, and the painful movement can lead to overloading and inflammation.
3 simple exercises for home
- Shoulder and neck circles
- Shoulder Adduction
- Physiological support
Exercises for acromioclavicular joint arthrosis
Warming up and preparation Shoulder circles The arms hang loosely on the body, the entire shoulder girdle is lifted and loosely moved a few times (approx. 15) forward and then backward. The exercise can be performed parallel on both arms in the same direction or in opposite directions, but can also be practiced isolated on one arm only.
Moving the arm in all directions (lifting, spreading, etc.) can also gently prepare the joint. Strengthening Caudal exercises are recommended to relieve the rotator cuff, which is often irritated by arthritic bone attachments.
Caudalizing exercises are exercises in which muscular tension is used to attempt to enlarge the subacromial space – i.e. the space under the ACG in which the tendons of the rotator cuff run. The head of the shoulder is pulled downwards (caudally) in the socket by the muscle tension and the tendons of the rotator cuff are given more space. 1st Exercise To do this, the arm is lifted and placed in a still comfortable, pain-free position on a firm, stable surface next to the body.
The forearm lies flat on the pad. Now try to press the arm down into the pad. The muscles on the side of the trunk wall should be felt.
No movement takes place. The tension is held for about 10 seconds and then released. The exercise can be performed 10-15 times in a row and should be performed several times a day.
2nd Exercise The exercise program should also include physiological support, where the patient learns not to put any further strain on his shoulder joint when supporting himself with his arm, but to stabilize himself with the help of his muscles. Stand about half a meter in front of a wall. Now support yourself against the wall with your hands, as in a push-up, and pull the shoulder blades together.
The elbow joints are slightly bent. Hold this position for about 15 seconds. Small rocking movements give the stabilizing muscles extra stimulation.
You can also do this exercise while lying down (see push-up on the forearms). Hold this position and if necessary move the body forward and backward over the big toes. Exercises that are specific to a particular sport should be adapted to the patient by the therapist. Further exercises can be found in the articles:
- Shoulder Impingement – exercises
- Exercises for shoulder arthrosis
- Exercises for the rotator cuff
