Your shoulder has the highest range of motion out of all of your body joints, thereby increasing risks of injury such as a dislocation. Recuperation from a dislocated shoulder includes intensive exercises that concentrate on restoring your shoulder joint's mobility and preventing future dislocations. Increase your joint flexibility by using a broomstick or substitute an item such as an exercise wand, cane or piece of wood as an exercise tool. Combining flexibility maneuvers with squat exercises will strengthen your lower body muscles and make moving your shoulder in a variety of directions possible. Consult with your doctor first.
Backward Flexing
Improve the flexibility along the back side of your shoulders by doing some standing broomstick stretching. Stand upright with your feet shoulder-width apart, according to Hep2go.com. Move your arms behind your back, keeping your elbows straight. Grab hold of each end of the broomstick with a hand, palms facing away from your body. Slowly bend your knees and lower your body toward the floor until your knees reach a 90-degree angle and your thighs are parallel to the floor. Gently raise the broomstick six inches. Hold this position 10 seconds. Slowly return to your original position. Relax 10 seconds. Repeat the exercise 10 times. As you become stronger, lift the broomstick higher toward the ceiling.
Rotating Shoulders
Immediately after surgery or injury, your dislocated shoulder will not be strong or flexible enough to move independently and will need assistance with moving. Do some assisted rotations by bending your elbows to a 90-degree angle and holding the broomstick in front of your body, palms facing away from you. Slowly bend your knees into the squatting position, feet firmly planted on the floor. Gently move your broomstick to the right as far as possible. Your uninjured arm will be doing the pushing while your injured arm goes along for the ride. Hold for five seconds. Slowly swing your broomstick to your left. Hold five seconds. Slowly return your arms to the center position and stand upright. Relax 10 seconds. Repeat the exercise 10 times.
Assisted Sideways Flexing
Include exercises that stretch your shoulder abduction muscles as part of your squat exercises using a broomstick rehab regime. While standing with your feet shoulder-width apart, hold onto the broomstick using both hands. Hold the broomstick at a 45-degree angle so one end is at waist level and the top end is at shoulder level. Place your injured palm facing up and your uninjured-side palm facing down on the broomstick, according to Hep2go.com. Slowly enter the squatting position by bending your knees until your thighs are parallel to the floor. Gently push on the broomstick with your uninjured hand to raise the broomstick toward the opposite-side ceiling. Lift the broomstick until your injured-side elbow is almost straight. Hold the position 10 seconds. Slowly return to your original position.
Modified Ball Squats
Squat exercises using a broomstick to increase flexibility in a dislocated shoulder can be adapted for individuals unable to perform more intense squats, such as the elderly population. Work on improving your shoulder flexibility while doing some quarter squats. Quarter squats involve slightly bending your knees until your thighs are at a 45-degree angle with the floor. Place an exercise ball against the wall and stand with your back against the wall. Hold onto a broomstick with both hands and place the stick in front of your body. Gently lift your broomstick toward the ceiling while lowering your body toward the floor. Lower your body only until you feel a slight stretch in your thigh muscles. Hold this position 10 seconds. Slowly return to your original position. Relax 10 seconds. Repeat the exercise 10 times.
References
- Hep2go.com; Standing Shoulder Wand Extension; Hep2Go, Inc., 2011
- Hep2go.com; Shoulder Wand Rotation; Hep2Go, Inc., 2011
- Hep2go.com; Shoulder Wand Abduction; Hpe2Go, Inc, 2011
- AAOS; Dislocated Shoulder; American Academy Of Orthopaedic Surgeons; 2007
- AAOS; Exercises for Persons 60 Years and Older; American Academy Of Orthopaedic Surgeons; 2007
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