When a shoulder dislocation occurs, it will always require medical attention. The treatment to put the shoulder joint back together is known as reduction. Once reduction is complete, and the doctor determines you should start to rehabilitate the shoulder, the first step will be to improve your mobility. Talk to your doctor or physical therapists about exercises to help get your shoulder back in shape.
Step 1
Place your hand on a stable surface, such as a table or bench, and bend forward at the waist until you are facing the floor. Slowly swing the affected arm backward and then forward. Do this for several minutes or as long as you can without pain. Repeat the exercise two to three times a day to improve the range of motion in the shoulder.
Step 2
Add a sideward swing to the exercise as you feel that your ability to move the arm improves. The goal is to lift your arm to a 90-degree angle in the front, back and side.
Step 3
Stand with your arms shoulder width apart and hold a stick in your hands. Push the stick with your uninjured arm towards the one with the dislocation as far as possible before returning to the start. Do up to 12 repetitions of this exercise.
Step 4
Pull the stick with the healthy arm to the side away while allowing the injured arm to move across the body. Do up to 12 repetitions in both directions.
Step 5
Grasp the wrist of the affected arm with your other hand and lift it over the head. Move the arm slowly across the top of your head until you feel a pull. Stay within your comfort range; if it feels wrong, stop. Perform this exercise sitting in a straight back chair or lying on the floor. Repeat up to 12 times.
Tips and Warnings
- If at any time you feel a pop in the affected shoulder, you should stop exercising and see your doctor. The goal is to improve the range your arm can move before beginning a weighted exercise program to rebuild the muscles.
- Follow the instructions provided by your physical therapists for exercising the arm. If you start too early, you risk reinjuring the shoulder. Do not try to reposition an out-of-place joint by yourself. This can cause further damage to the bone and musculature in the area. Reduction must be done correctly to avoid permanent injury.
Things You'll Need
- Table or bench
- Broomstick or yardstick
