For a graded acromioclavicular separation, Grade I through Grade III, that your clinician has cleared for progressive loading across an eight to twelve week arc. The early phase protects healing ligaments by keeping the arm below shoulder height with internal rotations, the external rotation series, anti-protraction holds, and thoracic extensions, then rebuilds strength out of the sling with lat pulls, high to low diagonal pulls, the ATY combo, the kneeling external rotation series, and postural endurance work. It takes you back overhead with the TWYs combo, overhead reaches, overhead position holds, around the world, and scapular wall slides once the joint tolerates height.
Work the shoulder without pulling on ligaments that are still knitting together. Internal rotations, the external rotation series, anti-protraction holds, and thoracic extensions all keep the elbow near your side and the arm below shoulder height, which is where the AC joint stays quiet. Loading around the joint rather than through it is what buys the ligaments their healing time.
Balances rotator cuff strength. Critical for americana defense in combat sports.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Rebuild the pulling strength that weeks of guarding took away. Lat pulls, high to low diagonal pulls, the ATY combo, the kneeling external rotation series, and postural endurance work restore lat and mid-back strength on downward angles that spare the top of the shoulder. Getting the big pullers back online lets the collarbone stop carrying the whole job.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.
Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Reintroduce height gradually and prove the joint tolerates it. The TWYs combo, overhead reaches, overhead position holds, around the world, and scapular wall slides take the arm above shoulder level with the shoulder blade rotating properly underneath it. Earning overhead range under control is what returns you to pressing, reaching, and carrying without a flare.
Comprehensive high anchor sequence incorporating T, W, and Y positions. The W adds external rotation component making this ideal for rotator cuff health. Most complete scapular and rotator cuff activation sequence. Excellent for swimmers, overhead athletes, and comprehensive shoulder health programs.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.
Targeted shoulder mobility and stabilization exercise. Focuses heavily on the lateral and posterior deltoids, rotator cuff, and scapular control along the lateral plane of the body. Excellent for building shoulder endurance, improving overhead range of motion, and correcting forward-rolling shoulder posture.
Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
