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Exercises to Prevent a Dislocated Shoulder

author image Keith Strange
Keith Strange spent more than a decade as a staff writer for newspapers in the southeastern United States, winning numerous awards for his work. He has a B.S. in wellness/sports medicine from Averett University and completed graduate work in exercise physiology. Strange is a former competitive martial artist and holds a third-degree black belt in tae kwon do.
Exercises to Prevent a Dislocated Shoulder
A dislocated shoulder is a painful condition that often requires exercise.

Your shoulder is the most dislocated joint in the human body, according to Dislocations occur when the upper arm bone, or humerus, slips out of the joint that holds your arm in place. This injury can occur during sports or even during everyday activity, and is often caused by weak rotator cuff muscles, the website reports.

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Strengthening the muscles of your rotator cuff, the supraspinatus, infraspinatus, teres minor and subscapularis, can minimize your chances of this painful injury. Talk with your doctor before starting any preventative care regimen.

Shoulder Shrugs

This exercise is commonly performed using a pair of dumbbells, but can also be performed using a resistance band or even your body weight as resistance, according to the sports medicine department of the University of California at San Francisco. Stand with your feet about shoulder-width apart and a weight or dumbbell in each hand. Shrug your shoulders by lifting them using your shoulder muscles as if you were trying to touch your ears with the top of your shoulders. Return to the starting position and repeat for the prescribed number of repetitions.

Side Elevation

This exercise also requires the use of a resistance band or dumbbells and is performed by standing with your feet about shoulder-width apart and a resistance band or dumbbell held in the hand on the side you wish to exercise. Raise your arm away from your body until your arm is level with your shoulder and your arm and back as straight as possible. Hold this contraction for a second and then return to the starting position. The website recommends you perform three sets of 10 repetitions of this exercise, or as prescribed by your doctor.


The push-up is performed by lying on the ground on your stomach with your feet together and both arms bent with the palms of your hands on the floor at shoulder level. Keep your back straight and use the muscles of your arms, chest and shoulders to lift your body weight off the ground. Extend your arms fully and hold this position for a second. Bend both arms and lower your body weight until your chest is almost touching the floor. Be sure that you keep your head, shoulders, hips and knees in a straight line throughout this exercise. recommends you perform three sets of 10 repetitions of this exercise.

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