Fix AC Joint and Shoulder Pain | Movement Mondays | Ep 10
If you are someone that gets pain in the front of their shoulder, clicking or pain during pushing movements like the bench press – this one is for you. We explain the mechanism behind this type of pain and how you can get started with fixing it all on your own! Your AC joint is a where your acromion (on your shoulder blade) and your clavicle joint to form what is functionally the shoulder. Proper movement at this stage is crucial for movement and awesomeness.
If you have questions or comments, please leave them below – Keep Moving!
Global Extension – Put your arms over head and arch back like you’re doing limbo. Is your whole spine moving? We should see all of your spinal segments extending making a beautiful “C” – if not, houston we have a problem.
1) Upper Back Foam Roll – Start lying on your back with your knees bent with the roll placed perpendicularly to your spine at the base of your shoulder blades. Keep your bum pinned down and your low back neutral. Place your hands behind your head and your elbows close together, pointing towards the sky. Now, extend your head and shoulders back over the arch, until you feel a comfortable stretch, then return to neutral. REPEAT. spend 2min working on this bad boy. Check out the full video link in our library for How To Foam Roll Your Back.
2) Pec Grinder – Either through the wall, or your hand, grind the ball back and forth into your chest muscles. To make this more effective, you can add some movement of the arm while pressing the ball in. Work on this for 2min per arm. Check out the full video link in our library on How To Release Your Chest Muscles.
Our videos are created by a physiotherapist to help you Move Like You Mean It.
Featuring Mitch Starkman, Physiotherapist