If you have experienced a partial or full shoulder dislocation, you want to prevent future dislocations and remain functional, active and as pain-free as possible. Shoulder stabilization exercises offer a way to prevent future dislocations or instability by strengthening the muscles that support the shoulder and shoulder girdle, improving or maintaining shoulder flexibility and improving your muscular endurance.
Benefit
Stabilization exercises improve your ability to keep one part of your body stationary while you move another body part or parts. When referring specifically to shoulder stabilization,parts of the shoulder girdle remain still allowing one or both of your arms to move. Stabilization develops from the center of your body first and progresses outward. Shoulder stabilization exercises help maintain your shoulder position while you simultaneously move your arms effectively and efficiently as you would when lifting something heavy or playing golf. With better control of your core and the muscles that surround your shoulder that hold it into the joint socket -- one of the roles of your rotator cuff -- you can have better strength and movement distally, farther down your arm or away from the center of your body. Numerous exercises serve to stabilize your shoulder.
Prevent Dislocation
When you partially or completely dislocate your shoulder or if your shoulder is significantly more mobile than normal, the surrounding structures (muscles, tendons or ligaments) become lax and make it easier for your shoulder to come out again. To prevent recurrent dislocations perform shoulder stabilization exercises. Gradually increase the difficulty of the exercises as your strength and stability improve.
Doing the Exercises
You can do a shoulder stabilization workout at home, in a Pilates studio, or at a gym or recreation center. To get the best results do the exercises correctly, consistently and progress them appropriately. Enlist the help of a qualified physical therapist, athletic trainer or certified strength and conditioning specialist to check your form and technique to get the most from your workout and prevent further injury. Begin with a set of eight to 12 repetitions of each exercise and work up to three sets of eight to 12 repetitions if you experience no increase in pain or symptoms. Perform the exercises at a slow to moderate pace, deliberately and with control. Keep your posture aligned.
ITWY Exercises
"ITWY" exercises work together to strengthen all of the muscles that help keep your shoulder and shoulder blade in position. Perform an "I" lying facedown with your arms straight at your sides. Keep your shoulder blades away from your ears. Lift your arms slightly above your back and return to the starting position. To perform the "Y" lie facedown with your arms by your ears, thumbs pointing toward the ceiling and your shoulder blades away from your ears. Lift your arms and slowly lower to the starting position. To perform the "T" lie facedown keeping your shoulder blades away from your ears with your arms straight out to the sides in line with your shoulders. Lift your arms slightly above your body and slowly return to the starting position. To do the "W" lie face-down with your shoulder blades away from your ears, hands next to your shoulders, palms down, and with your elbows bent. This places your arms in the shape of a "W." Lift your arms without losing form. Slowly return to the starting position.
Wall Angels
Stand against a wall or mirror to perform wall angels so that your arms can move up and down with little friction. Stand with your head and back against a wall or mirror with your arms in contact with the wall and in the form of goal posts. Keep your arms against the wall as you reach up against the wall moving your arms and hands overhead and slowly returning them to the starting position without losing contact with the wall. Other exercises that work to stabilize the shoulder include wall pushups, pushups on a stability ball and rows.
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