Shoulder Dislocation Rehabilitation Exercises

In the shoulder joint, stability has been sacrificed to provide the most freely moving joint of the body. Shoulder dislocations are a common occurrence and are usually accompanied by sprains, inflammation and joint immobilization. After adequate care and rest, you can begin rehabilitation exercises. The American Academy of Orthopaedic Surgeons recommends performing rehab exercises that restore your shoulder's range of motion and strengthen the muscles supporting your shoulder.

Pendulum Swings

Pendulum swings will help gently restore range of motion in your injured shoulder. Place your unaffected hand on a table or chair, bend forward at the waist, and allow your injured arm to hang freely toward the floor. Begin to move your body so that your injured arm swings in clockwise circles to the fullest extent possible as limited by pain. Perform 25 circles and then switch directions and repeat the exercise.

Towel Stretch

The towel stretch improves flexibility in your anterior shoulder muscles. Roll a towel lengthwise and hold one end in your uninjured hand. Lift your uninjured arm above your head and bend your elbow so that towel hangs freely down your back. Reach behind your back with your injured arm to grab the bottom of the towel. With your healthy arm, gently pull the towel upward raising your injured arm until you feel a stretch in your injured shoulder. Hold this position for 10 seconds, rest for 10 seconds and then repeat the stretch. Repeat the exercise 10 times throughout the day.

Internal Rotation

The internal rotation exercise will help restore strength in your anterior shoulder muscles. Secure a resistance band to a door knob and stand with your injured side near the door. Grasp the band with your injured arm, bend your elbow to 90 degrees and tuck it close to your side. Take a step away from the door so that there is tension in the band. Begin with your shoulder rotated outward and your fist pointing toward the door. Slowly rotate your shoulder inward and bring your forearm toward your abdomen. Carefully return to the starting position and repeat the exercise 10 times.

External Rotation

The external rotation exercise will strengthen the muscles of your posterior shoulder. Secure a resistance band to a door knob and stand with your injured side away from the door. Grasp the band with your injured arm, bend your elbow to 90 degrees and tuck it close to your side. Begin with your affected forearm across your abdomen so that your fist points toward the door. From this position, slowly rotate your shoulder to take your arm away from your body until it is pointing away from the door. Carefully return to the starting position and repeat the exercise 10 times.