When you dislocate your shoulder, the bone of your upper arm separates from your shoulder socket, tearing connective tissue in the process. Painful as this injury is, it gets even worse if it involves injury to the rotator cuff, a tendon positioned between the two bones. Ideally, only a trained professional should put the arm bone back in the shoulder socket. Doctors commonly recommend a few simple exercises to promote healing and regain flexibility, but it's important that you consult with your physician about which exercises are appropriate for your particular injury. If any exercise causes pain, stop immediately.
Range of Motion
Stabilize yourself by placing the hand of your uninjured arm on the surface of a table, counter or bench. Lean your torso forward, like you are bowing on a stage. Keep your shoulder relaxed and draw circles in the air by moving your injured arm in a clockwise motion. Start with small circles and gradually make them bigger, repeating the movement 10 times. Do the same motion in a counterclockwise motion 10 times.
Pendulum Swing
Stabilize yourself against a table, counter or bench as in the range of motion exercise. This time, swing your injured arm like the pendulum of a clock, moving it back and forth as far as you can without experiencing pain. Repeat the motion 10 times. Then swing your arm from side to side 10 times in the same pendular motion.
Shrugs
Stand with your body straight and your arms hanging relaxed at your sides. Shrug your shoulders upward toward your ears and hold the position for one second. Shrug them backward, bringing your shoulder blades together, hold for one second, then relax your shoulders completely. Repeat the movements 10 times.
Rotator Cuff Exercise
Wrap one end of a resistance band or a piece of rubber tubing around a doorknob. Stand in front of the door, but with your body turned away from it, your injured arm closest to the door. Keeping the upper part of your injured arm against your body and bend your elbow, so that your forearm is at a 90-degree angle from your body, and grab the loop of the tubing or resistance band. Pull the band across your stomach, keeping your arm bent at the 90-degree angle. Repeat the exercise 10 times.
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