Exercises to restore strength and range of motion are an important part of your recovery from a shoulder dislocation, says the American Academy of Orthopaedic Surgeons. This is because they allow you to return to your regular activities and help prevent the injury from recurring. However, always seek your doctor’s advice before starting any rehabilitation program.
Shoulder Dislocation
A shoulder dislocation occurs when the top of the humerus, or upper arm bone, pops completely out of the shoulder joint. If the bone only moves partially out of the joint, it is referred to as subluxation. Both conditions cause extreme pain, joint instability and weakness in the surrounding muscles. Your doctor will have to forcibly push the bone back into the socket, which is likely to cause further bruising and swelling. Apply ice to the injury and rest it until these symptoms subside. Only then should you begin rehabilitation exercises.
Isometric Contractions
Isometric contractions can be done early-on as they don’t require any range of motion. Sportsinjuryclinic.net suggests holding the contractions for five seconds to begin with and gradually increasing the duration over time. Aim to do five repetitions of each. Stand with your back against a wall and press your injured shoulder into the wall as firmly as you can. Switch positions so you’re side-on to the wall. Bend your injured arm to 90 degrees and place the back of your hand on the wall and then press against it as firmly as you can.
Rotation With Resistance
Tie the middle of a resistance band around a secure door handle and grab hold of both ends in your injured hand, says Sportsinjuryclinic.net. Stand side-on to the door so the band crosses your body. Then, bend the injured arm to 90 degrees and fix the elbow to your waist. Slowly draw your hand out to the side, away from your body, making sure the elbow stays tucked into your side. Turn around so your injured arm is now closest to the door, still holding the ends of the band. Start with your arm bent at 90 degrees, hand out in front of you, then pull the band across your body. Again, it is important to keep your elbow locked in at your side.
Shoulder Press
Stand on the middle of the resistance band and wrap an end around each hand, says Sportsinjuryclinic.net. The band should be taut when you bend your forearms up so your hands are resting on the fronts of your shoulders, palms facing out. Slowly raise your hands so your arms straighten above your head, then lower back to the starting position and repeat.
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