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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

In daily life, it is inevitable to have physical injuries, and acromioclavicular joint dislocation is one of the more common physical injuries. Orthopedic surgery can treat acromioclavicular joint dislocation. After the surgery, it is best to carry out rehabilitation training if you want to accelerate the healing of the injury.

Home rehabilitation training for acromioclavicular joint dislocation is conducive to physical recovery, as well as improving the overall strength of the shoulder Reasonable home rehabilitation training for acromioclavicular joint dislocation can improve the stability of the joints of the upper limbs, exercise the shoulder muscle groups, to avoid muscle weakness or even atrophy phenomenon.

01 Notes on Home Rehabilitation Training

Before carrying out rehabilitation training for acromioclavicular joint dislocation, it is important to ask your doctor’s advice and develop a training program based on your personal physical condition and post-surgical status in order to achieve the purpose of rehabilitation. In the process of training, do not force yourself to do movements with too much intensity, and stop training if you experience strong pain.

When you first start training, you may not be able to complete some of the movements, so you can postpone some of the training movements. If you can’t do it on the first day, push it to the second day, and if you can’t do it on the second day, push it to the third day. Gradual training will help the injury heal.

02 Home Rehabilitation Exercises

Before you start your acromioclavicular joint dislocation home rehab, you need to prepare an elastic band and a pair of dumbbells.

Action 1: Single leg hard pull rowing

The elastic band is fixed in the height of the chest position of the exerciser, the torso is bent forward, the injured arm is straight and pulling the elastic band, the same side of the leg is lifted up to extend the suspension, the center of gravity falls on the other side of the leg, the single-legged stand, the body shape is roughly the T word. Then pull the elastic band backward to the abdomen, at the same time, the suspended leg to the front knee, the torso with the action to become upright, the affected leg to keep bending the knee suspended.

Afterwards, slowly restore the elastic band, the suspended leg extends backward, the torso bends forward, and then restores. This action should pay attention to the distance between the elastic band and the exerciser, the initial state, the elastic band can not be a taut state, otherwise in the restoration of the traction will lead to the body center of gravity imbalance caused by injury. Repeat each set of movements 12 times, do three sets.

Movement 2: Prone TY

Lie prone with your arms hanging in the air and both arms unfolded in a Y or T body shape (corresponding to different arm unfolding angles). Then raise them upwards (in the direction of the roof). The two body shapes Y and T should be alternated so as to achieve a workout for different muscle groups. The arms should be kept in a hanging extension at all times for three sets of 12 reps each.

Action three: squat push-up

Feet and shoulder width open, stand naturally, arms holding dumbbells up to straighten, and then began to squat, arms bent to recover the chest dumbbells recovered to near the shoulders, squatting at the same time to inhale, in place after a short pause, and then began to stand up, arms up to dumbbells up to straighten, at the same time to exhale, to this completion of the action, the action of each group of 8 times, do two groups, exercisers can according to their own situation to reduce discretion.

Movement 4: Pull Down

Using a seated position, the elastic band is fixed at the top of the head directly above, arms up to hold the elastic band, and then pull down to the shoulders. The distance between the arms should always be wider than the shoulders, the whole action requires always slow force to avoid violent force. Do eight reps per set and do three sets.

The above four movements are the home rehabilitation training movements for shoulder lock joint dislocation, you can start training after 40 minutes after meals, there may be pain in the process of training, if you can’t complete the movement, skip the movement, and carry out the next movement training. If you are unable to complete the movement, skip the movement and proceed to the next one. Train 2-3 times a day to promote the healing of the injury.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Osteoarthritis of the knee comes to your doorstep only to realize that it is already serious! But don’t worry as long as you prevent it in advance and complete a few actions you can efficiently relieve the symptoms of knee discomfort. How can we tell if we have arthritis?

01 Knee osteoarthritis judgment

Joint pain is the earliest typical feature of knee osteoarthritis, and more than half of the patients have joint pain as the first symptom. It starts as a mild to moderate, intermittent, localized dull pain that occurs during activity or after exertion. You may feel tightness, heaviness or soreness in the joints, and the joints may not move well, which can be relieved after resting. The most common areas are the inner and anterior sides of the knee joints.

Knee joints are afraid of cold and wind. Many people’s knee joints will be stiff, painful and uncomfortable once they are exposed to wind and cold, which is because the cold induces or aggravates synovitis of the knee joint. Rainy days, windy days, the weather temperature becomes low, the body’s blood flow rate becomes slow, not conducive to the body’s blood circulation leads to metabolic slowdown, resulting in knee pain. The slowed blood flow also affects the flexibility of the knee, and in severe cases, can cause serious conditions such as swelling of the knee, weakness of the knee, the need to walk with a support, and paralysis.

02Four moves for knee pain relief

First, we prepare a yoga mat, foam shaft and elastic band The movement is recommended to be carried out forty minutes after meals, if you find discomfort or pain can choose to skip the action or slow down the speed of movement.

Action 1, thigh anterior foam axis rolling

First, lie down and place one leg on the foam shaft.

Second, the foam shaft on the front side of the thigh, rolling back and forth, found that the soreness can stay for a while.

Third, you can continue to press, when the pain slows down to continue rolling.

Action two, push the wall dead insects

First, lie on your back on the floor, bend your elbows and knees ninety degrees, and push the wall slightly.

Second, keep your waist close to the ground.

Third, keep breathing naturally, pay attention to the exercise process waist do not leave the ground.

Action 3, swing the hip from side to side

I. Lie on your back, bend your knees and swing your legs from side to side.

II. Keep breathing evenly and repeat the exercise.

Movement 4, Seated Hip Abduction

Sit in a seated position and place the elastic band over the knee joint.

Keep your feet still and exhale as you push your knees outward to open the elastic band.

Slowly return to the starting position.

Fourth, open the exhalation restore inhalation, repeat the exercise.