Your shoulder's ball-and-socket joint provides the most range of movement out of all your body's joints. This freedom of movement is why the shoulder is the most susceptible to injury. Shoulder dislocation occurs when your arm slips out of the socket. Range-of-motion exercises can help you regain control of your shoulder while lowering your pain level. Check with your doctor first since not all exercises may be suitable for you.
Prone Swings
Prone swings can be used as a range-of-motion exercise for shoulder dislocation. Lay on your stomach on a flat surface such as a bed or exercise bench. Let your affected shoulder hang over the side of the bed or bench. Relax your shoulder muscles and joint. Allow your shoulder blade to drop toward the floor. Gently and slowly begin to swing your arm back and forth to no more than a 15-degree angle. Swing your arm for 15 seconds. Stop swinging and relax for 30 seconds. Repeat this exercise two times. Gradually work up to three minutes of swinging at a 45-degree angle.
Assisted Lifting
Lie on your back on a firm surface, such as a bed or exercise bench. Grasp your injured-side hand with your uninjured-side hand. Or, clasp your hands together. Use your uninjured hand to slowly and gently lift your injured arm toward the ceiling. When you have stretched as far as possible, hold this position for 15 seconds. Do not force any movement. Slowly return your arms to the original position. Relax for 30 seconds. Repeat this exercise 10 times. As you become stronger, do this exercise while sitting upright in a firm chair, or while standing.
Circling Arms
Circling arms can help increase your shoulder's range of motion. Do this exercise in neck-deep water while either standing or sitting. If standing, plant your feet firmly on the pool's bottom shoulder-width apart. If sitting, either sit on a pool stair or step. Slowly lift your injured arm in front of you, palm facing down. Lift your arm until it is parallel to your shoulder. Slowly begin to make small, clockwise circles. Make 10 circles. Return your arm to the original position. Relax for 20 seconds. Repeat this exercise by making 10 circles in the counterclockwise direction. As you become stronger, increase the size of your circles.
Side Rotations
Side rotations involve rotating your shoulders and arms sideways. Either stand or sit for this exercise. Place a rolled-up towel between your upper arm and ribs to improve your shoulder rotation intensity. Bend your injured-side elbow to a 90-degree angle. Keep your elbow against your side. Slowly and gently move your lower arm toward your stomach. When you arm lies against your stomach, hold the position for 10 seconds. Slowly return your arm to the original position. Repeat this exercise six times.
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