Dislocated Shoulder & Rehab Exercise

Excessive stretching forces applied to the shoulder capsule can sometimes cause connective tissue to tear thereby resulting in the upper arm bone moving out of its socket. This is known as a dislocated shoulder. After consulting a physiotherapist, patients can gradually begin appropriate range of motion exercises to improve flexibility, mobility, stability and strength.

Pendulum

Following relocation of your dislocated shoulder, SportsInjuryClinic.net recommends a one-week immobilization period in which your arm is supported by a sling to avoid further injury. After this period, you can gradually introduce mobility exercises such as the gently effective pendulum exercise. Keeping your spine straight, lean your body forward at the waist with your good arm resting on a table for balance. Loosely hang your affected arm down toward the floor. Swing your arm forward and backward as far as possible. Repeat 10 times, but stop if you feel any pain.

Pendular Circle

The pendular circle gets your arm moving, increases mobility and improves range of motion. Like the pendulum, begin the pendular circle by leaning your torso over at the waist. Rest your good arm on a table. Keeping your back straight and your shoulders loose, hang your affected arm down toward the floor. Gently swing your arm in a circular motion, gradually increasing the size of the circle. Reverse the direction, but stop if pain increases.

Broomstick

Once the healing process begins and you have satisfactory range of motion, you can start assisted exercises using your good arm to assist your affected arm through the movements. To perform the broomstick exercise, hold onto a broom handle with hands shoulder-width apart. Mimicking a pendulum, use your good arm to push the broomstick out toward the side of your injured arm, then reverse. Complete as many pain-free repetitions as possible.

Stretches

Regaining full range of motion of your shoulder requires using your muscles against gravity with active unassisted stretching exercises. The American College of Sports Medicine recommends several simple exercises. To perform shoulder rolls, place your hands on your hips and rotate your shoulders in circular movements, both forward and backward. Arm circles involve raising your arms airplane-style to shoulder level and slowly circling both arms from the shoulders. You can also try lifting your affected arm in front of you and above your head.

Shoulder Flexor

To prevent shoulder dislocation re-occurrences, you need to strengthen your shoulder joints and rotator cuff muscles. The shoulder flexor exercise can help do just that. Stand in the center of a doorway. Place your feet shoulder-width apart with your right foot slightly in front of your left foot. Raise your arms airplane-style to shoulder level. Place your palms with thumbs up on the walls on either side of the doorway and lean your entire body forward.