If you’ve ever experienced a separated shoulder, you know how painful and debilitating it can be. Shoulder separation or acromioclavicular (AC) joint separation is a common injury among athletes, especially in contact sports.
It occurs when the ligaments connecting the collarbone to the shoulder blade tear apart or stretch beyond their limits. This damage can lead to significant pain and weakness in the shoulder.
However, the good news is that most people will recover fully from this injury with proper care and rehabilitation.Let’s discuss separated shoulders and some of the best home exercises you can do to strengthen and improve the flexibility of your shoulder following a separated shoulder injury.
Understanding Separated Shoulder
When you “separate” your shoulder, it means that the ligaments connecting your collarbone and shoulder blade have been damaged. This can happen due to a fall, a blow to the shoulder, or a strong force like a sudden pull.
The injury can range from a mild strain (where the ligaments are just stretched) to a severe separation (where the ligaments are torn and the bones are no longer aligned properly).
Symptoms often include pain at the top of the shoulder, swelling, bruising, and difficulty moving the arm. The severity of the symptoms usually depends on the extent of the injury.
Rehabilitation, including rest, ice, and specific exercises, is typically recommended for separated shoulder treatment. In severe cases, surgery may be required.
Home Exercises for Strength and Flexibility After Separated Shoulder
While professional medical advice should always be sought, there are many exercises you can do at home to aid your recovery. These exercises aim to restore strength, flexibility, and range of motion to your shoulder.
Pendulum Swings
Pendulum swings are a great exercise to loosen up the shoulder muscles and promote flexibility without putting too much strain on the joints.
To do this exercise, stand with your feet shoulder-width apart and allow one arm to hang down towards the floor. Slowly swing the arm in small circles in each direction, gradually increasing the circle size. This exercise can help reduce stiffness in the shoulder, improve range of motion, and promote blood flow to the injured area.
Scapular Squeezes
Scapular squeezes are a great exercise to help strengthen the upper back muscles and improve posture, which can help prevent further shoulder injuries.
To perform this shoulder squeezes, sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for a few seconds, then release. Repeat this exercise for 10-15 reps, gradually increasing the number of reps as your shoulder strengthens.
Shoulder Flexion
Lie flat on your back and hold a wand (a broom handle or PVC pipe about 30 centimeters wider than your shoulders will work) with your hands slightly wider than your shoulders. With your palms facing downwards, slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest.
Hold the wand in position for 15 to 30 seconds and repeat this 2 to 4 times.
Shoulder Extension
Stand upright and hold the wand behind your back with both hands approximately shoulder-width apart. Your palms should face away from your body. Move the wand backward away from your body as far as possible without causing pain.
Hold this shoulder stretch for about 6 seconds and repeat this 8 to 12 times.
Goal Post Stretch
Lie on your back and bend your knees. Hold a wand with your palms facing your knees and elbows resting on the floor. Hold your hands shoulder-width apart with the wand above your chest.
Slowly move the wand back over your head as far as possible without pain. You can also rest the wand on the floor while holding the stretch. Hold for 15 to 30 seconds. Repeat this 2 to 4 times.
Neck Rotation
This exercise can help enhance neck mobility. Begin by either standing or sitting upright on a firm chair. With your chin level, slowly turn your head to the right and hold this position for 15 to 30 seconds. Repeat this process on your left side. Do this 2 to 4 times on each side.
Shoulder Stretches
Stretching is essential to any shoulder rehabilitation program, as it helps improve range of motion and flexibility while reducing pain and stiffness. Shoulder stretches such as the cross-body stretch, shoulder blade stretch, and towel stretch can help improve mobility and reduce pain in the shoulder.
Separated Shoulder Treatment in San Antonio, TX
Shoulder separation can be a painful and frustrating injury, but with proper care, you can regain strength and flexibility and get back to your normal activities.
If you think you have separated your shoulder and are looking for quality orthopedic care for your condition, don’t hesitate to reach us here at the Center for Orthopaedic Surgery and Sports Medicine. Our highly trained and board-certified shoulder doctors can offer a comprehensive range of separated shoulder treatments. At our orthopedic clinic, we also offer rehabilitation services to our patients.
For more information or to set up a visit, call us today at (210) 692-7400 or use our convenient online appointment request form. We look forward to serving you!
