Your shoulder is a ball-and-socket joint that provides you with the greatest range of motion of all joints. Shoulder dislocations occur when your upper arm bone and shoulder blade bone slide apart, according to Drug Information Online. Shoulder dislocation rehab exercises concentrate on strengthening and stretching your shoulder muscles to return your shoulder to a healthy level. Not all exercises may be suitable for you. Check with your doctor before starting.
Shrugging Shoulders
Exercise your shoulder by doing shoulder shrugs, according to Drug Information Online. Sitting or standing, let your arms hang at your sides. Slowly lift your shoulders toward your ears. Hold this position for two seconds. Move your shoulders toward the back. Pinch your shoulder blades together. Hold this stretch for two seconds. Return your shoulders to the original position. Relax for 10 seconds. Repeat this exercise 15 to 20 times.
Lying Punch
Lie on your back on a firm surface, according to Drug Information Online. Lift your arms toward the ceiling. Do not bend your elbows. Slowly lift your shoulders off the surface. Hold this position for five seconds. Slowly and gently lower your shoulders back to the original position. Repeat this exercise 20 to 30 times. Increase the intensity by placing a 1-lb. or 2-lb. weight in each hand.
Hanging Swings
Stretch your shoulder muscles by doing a version of a pendulum exercise. Stand upright, according to the American Academy of Orthopedic Surgeons and Drug Information Online. Bend your upper body forward 90 degrees until your affected shoulder is hanging. Relax your shoulder muscles. Place your opposite hand onto your unaffected side thigh. Gently move your upper body to slowly start swinging your affected arm from side to side. Let your shoulder swing naturally for 30 seconds. Stop swinging. Return your upper body to the standing position. Relax for 20 seconds. Repeat this exercise four times. Start out making small, swinging movements. As you become stronger, increase your movement size. This exercise can also be done while holding onto a table. Lean forward and let your unaffected arm support your body weight.
Chair Push
Strengthen your shoulder muscles by doing isometrics, or muscle contractions. Sit upright in a firm chair that's close to the back of another chair, according to the American Academy of Orthopedic Surgeons. Slowly lift your affected arm and place it against the back of the other chair. Bend your elbow to a 90-degree angle. Your palm will be facing you. Gently push your affected arm against the chair. Hold this contraction for six seconds. Release the tension. Return your arm to the original position. Relax for 15 seconds. Repeat this exercise 10 times.
Sitting Rotation
Stretch your shoulder muscles by doing a supported rotation, according to the American Academy of Orthopedic Surgeons. Sit upright in a firm chair next to a table. Gently place your affected arm on the table. Slowly move your forearm toward your body. Hold this position for 10 seconds. Slowly return your arm to the original position. Relax for 10 seconds. Gently and slowly move your forearm away from you. Hold this position for 10 seconds. Relax for 10 seconds. Repeat this exercise 10 times, three times daily.
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