Anterior Shoulder Dislocation Exercises

Dislocating a shoulder can be a very painful experience. Most commonly, the shoulder joint dislocates in a forward direction since the front of the joint is usually the weakest. But fortunately, there are exercises that can be done to mitigate the damage and the pain that follows a dislocated shoulder. The basic premise of the exercise regimen is to strengthen these weakened muscles, which hold the shoulder joint in place. It is necessary to consult with your physician before attempting the following program.

Exercise Program Considerations and Contraindications

A rehabilitation program is determined by many factors, including the amount of shoulder instability present, pain severity, strength and mobility of the shoulder, whether your injury is acute (new) or chronic (long term), the duration your shoulder has been immobilized, and your activity expectations.
An important consideration before embarking on this rehabilitation program is to avoid extending your arm beyond your torso or any overhead throwing activities or motions. This position could possibly re-dislocate your shoulder!

Beginning Exercises for Shoulder Dislocation

The first phase of rehabilitation emphasizes pain reduction and early mobility of your shoulder. It begins with the application of ice or other modalities to reduce swelling. Then, depending on your pain severity, your medical provider will begin to mobilize your shoulder for you or you can begin exercises on your own. That can include facing a wall and walking up the wall with your fingers, grasping a wand with both hands and lifting it behind your head within your comfort level, raising your arm straight in front or to your side within pain tolerance, or using an arm bike for endurance and mobility.

Progression of the Rehabilitation Program

The next phase of rehabilitation emphasizes further strengthening of the shoulder, including all of the muscles surrounding the shoulder joint which help to stabilize it. These include the rotator cuff muscles that allow you to turn your arm inward and outward. You strengthen them by pacing a rolled towel under the shoulder joint, holding an elastic band attached to a doorknob, and, with the elbow bent to 90 degrees, turning the forearm either outward or inward. Other exercises include: Adding resistance to the exercises noted in the first phase of the program; pulling a weight downward or pull downs; push-ups, and manual stabilization exercises.

Final Strengthening Phase Emphasizes Return to Function

The third and final phase of the aforementioned program involves further strengthening of the shoulder musculature and progression of the difficulty of the exercise regimen. As such, it involves adding exercises such as a progressive throwing program as approved by your physician, an overhead strengthening program as tolerated, a bench program, and the practice of skills specific to your activity needs.