I too had a grade 3 AC joint injury about 12 years ago. The best thing you can do is buy you some dumbbells and do some shoulder exercises 2 or 3 days per week. It doesn’t take 5 minutes per day. If I skip my shoulder work, my shoulder starts hurting me. What is holding your shoulder together is the muscles because of the torn ligaments. If you Let those muscles shrink/weaken, you have less to hold your shoulder together. Go to youtube and search for “shoulder exercises for ac joint separation”. Then set up a schedule to do some of these exercises on Monday, Wednesday and Friday. Don’t do too much just build into it like you do your cycling workouts. Except if it takes you over 10 minutes you’re doing this wrong. After 2 or 3 weeks you should notice improvements.
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