How to Adjust the AC Joint

Overtraining your shoulders can lead to shoulder problems.

The acromioclavicular (AC) joint is located at the top of your shoulder where your collarbone meets your shoulder blade. Because it is a highly mobile joint, it is prone to wear and tear that can lead to arthrosis, a degenerative condition of cartilage, and arthritis, inflammation of the joint. You must keep the shoulder joint mobile and surrounding musculature strong to avoid developing problems such as frozen shoulder, an extremely painful condition in which the patient has lost most or all shoulder movement, or rotator cuff syndrome, the precursor to frozen shoulder. Adjusting the AC joint is helpful.

Things You'll Need

• Small weights
• A person

Instructions

1. Adjust your AC joint using the assistance of a person. Lie sideways on a massage-style table, your head on a pillow, and ask your assistant to position himself behind your upper back, close to your body. Place the hand of your upper arm on the hip, elbow pointing toward the ceiling. The assistant should place the heel of his right hand behind your elbow and hold the elbow with the rest of his hand, while the other hand goes in front of your upper shoulder, fingers pointing toward your arm pit.

2. Ask the assistant to get so close behind you his left hip fully supports the back of your shoulder and upper torso. His left palm cupping the front of your upper shoulder and firmly holding it, the assistant should gently push the elbow away from his body while you resist his push. This action makes two of the rotator cuff muscles, the infraspinatus and the teres minor, contract. The rotator cuff muscles are the musculature that surrounds your shoulder joint.

3. Direct your assistant to quickly but gently bring your upper shoulder toward him once as you continue to resist his constant pressure against your elbow. This action creates more space in the AC joint, which is needed for your shoulder to function optimally. This space decreases as we age.

4. Keep you rotator cuff muscles and AC joint healthy by doing strengthening and stretching exercises for the shoulder. See resources for good ones.

References

• You Tube - AC Joint Manipulation
• Muir Orthopaedic Specialists: Impingement Syndrome
• Chiropractic Help: Acromioclavicular Joint

Resources

• Arthritis Vs. Arthrosis
• Family Doctor: Rotator Cuff Exercises
• You Tube: Rotator Cuff Stretching