Because the shoulders are the body's most movable joint, they are prone to injury. A dislocated should occurs when your upper arm bone and shoulder blade bone come out of place. After the first dislocation, it becomes increasingly easier to dislocate your shoulder. Ask your physician about appropriate steps to take following a dislocation. According to the Mayo Clinic, it is important to maintain range-of-motion in your shoulder. Daily stretching and strengthening increase range-of-motion and prevent future injuries. Once cleared by your physician, begin with range-of-motion exercises followed by resistance exercises.
Pendulum Swings
Pendulum swings are a gentle exercise to help maintain range-of-motion in your shoulder. Bend over at the hips at the edge of a table, and support yourself with your uninjured shoulder. Allow your other arm to dangle to the floor. Gently swing your arm side to side, clockwise and counterclockwise and front to back. Do one set of 20 repetitions for each direction several times throughout the day. Increase the distance your arm moves as pain decreases.
Stretching
The Mayo Clinic recommends daily stretching to prevent a recurring dislocation. Do a few stretches per day; stop the stretch if pain occurs. Stand up straight with your feet shoulder width apart. Keep both arms down by your side and lift your shoulder to your ears. Hold the shrug for 1 second. While shrugging, bend your arms at the elbows and squeeze your shoulder blades together. Hold this move for 10 seconds, then return to start. Repeat this sequence three to five times several times a day. Bring your injured arm across your body for a gentle shoulder stretch. Grab your arm just above the elbow and hold for 10 seconds. Repeat several times or as needed during the day.
Resistance Exercises
As your injury heals, you may add resistance exercises to your workout regimen. Work with a resistance band before moving on to free weights. Attach a resistance band to a doorknob. Stand with your injured arm closest to the door. Grasp the handle of the resistance band in the hand of your injured arm, and gently pull the band toward and across your body. Hold for 5 seconds. Do one set of 5 repetitions. Perform the exercise twice a day. Hold a light dumbbell in the hand of your injured arm and lie face down on a table or bed. Allow your injured arm to dangle down past the table or bed. Slowly raise your hand, bending the elbow 90 degrees until your hand reaches shoulder level. Slowly lower your hand. Do one set of 10 repetitions. Increase sets as shoulder strength increases.
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