i've torn my Acromioclavicular ligament. i need exercises to help it?

Answer 1

The previous answer is good, I would add that you should NOT undertake exercises without getting professional advice first. Too much too soon (or the wrong type of exercise for your particular injury) could put you back a long way;

Answer 2

Ask your doctor if the following is right for you:

Strengthening Exercises Performed using low weight and high repetitions, three times per week following progressive resistance exercise principles.

Shoulder Flexion: Stand with elbow straight and thumb facing forward. Raise arms upward in front of body as high as pain allows, hold 1 second and slowly lower.

Shoulder Abduction: Stand with elbow straight and thumb pointing out. Raise arm outward to side of body as high as tolerable. Hold, then slowly lower back to side.

Prone Extension: Lie on table on stomach with involved arm hanging toward floor. Rotate hand outward as far as possible (thumb out like a hitchhiker). Raise arm back, toward hip, do not go higher than parallel to floor. Hold and slowly lower back to beginning position.

Prone Horizontal Abduction: Lie on table with arm in same position as in exercise above. Slowly raise arm out to the side, parallel to the floor. Hold, then slowly lower to starting position.

Supine Internal/External Rotation: Lie on table or floor on back with shoulder abducted to 90 degrees and elbow bent to 90 degrees. Slowly rotate arm from back of hand touching floor or table above the head to palm of hand touching table or floor at side. This motion is similar to a windshield wiper motion.

Bent Over Rows: While bending over with back parallel to floor and arms hanging to floor. Slowly pull arms up bringing hands to side a chest level. This motion is similar to using a hand saw. Slowly lower arms to start position and repeat.

Supraspinatus (Empty Can): Stand with elbow straight and arm rotated inward (thumb pointed into leg). Slowly raise arm at 30 degree angle to side of body, no higher than eye level. Hold, then slowly lower to starting position and repeat.

Other Exercises: Other exercises include dumbbell biceps curls, triceps press downs, triceps extensions, dumbbell bench press (do not allow elbows to go lower than parallel to sides), pain-free dips, and shrugs.

While the impingement is symptomatic, several weight room activities should be avoided. The following exercises will help to keep the impingement “alive.” All exercises that use a bar, hand placement on the bar will often rotate the head of the humerus so that it impinges more easily. These exercises include military press, upright rows, and bench press. The incline press with dumbbells may be substituted for military press. Dumbbell bench press may be substituted for the bar bench press, remembering to avoid the elbows going lower than parallel to the side.

The above strengthening and flexibility exercises may increase the pain in the shoulder for the first 7 to 10 days. Do not decide if the exercises are working or not until a 4 to 6 week cycle has been completed. The average healing time for this injury is 4 to 12 weeks. Please be patient and compliant with the rehabilitation in order to correctly resolve the injury.