Dislocated Shoulder Exercise

If you are unlucky enough to dislocate your shoulder, it is likely you will be unable move your arm.

You need to have the shoulder relocated as soon as possible.

You should go to hospital where you may be given an anesthetic or strong medication before the dislocated shoulder is relocated.

Once the shoulder is relocated, you should for a few days afterwards let it rest, and use ice, heat and any medication prescribed by your doctor.

You should always check with a medical professional before doing exercises after a dislocated shoulder, but shoulder exercises can help the healing process.

I use these exercise frequently with my patients but always check with a medical professional before doing exercises after a dislocating your shoulder to make sure that the exercise is suitable for your individual condition.

Shoulder Dislocation Exercise

Exercise #1

This is the first exercise that I often use to help rehab after shoulder dislocation.

  • Stand with both hands shoulder width apart and holding a broomstick in front of you with both hands.
  • Use your good arm to push the injured one to the side, away from you, then back towards your body.
  • The injured arm stays relaxed, or passive, while the good arm does the moving.
  • This exercise should be done gently, and repeated just three time

Exercise #2

The second exercise involves flexing and extending your arm.

  • Sit in a chair or lie down.
  • Use your good hand to grip the side of your injured hand.
  • Slowly and gently bring both arms up toward your head. If it feels comfortable, lift them over your head. However, you must stop and rest immediately if it feels like your shoulder is about to pop out. (Our bodies often warn us of dangers, trying to protect us.)
  • This exercise should be done gently, and repeated just three time

The third exercise involves the broomstick again, but this time with rotation.

Exercise #3

This exercise should be done gently, and repeated just three times.

  • Keep your elbows to your side.
  • Use your good hand to rotate your injured shoulder by moving the broom to the left.
    Again keep the injured arm relaxed.

Exercise #4

It is also possible to do exercises using only gravity to help your dislocated shoulder. My fourth dislocated shoulder exercise uses only gravity to help your dislocated shoulder

  • For this flexing exercise, lift the injured shoulder in front of your face, then above the head.
  • Another option is to move your arm behind you and extend it out.
  • This exercise should be done gently, and repeated just three times

Dislocated Shoulder Exercise #5

It is possible to use isometric exercises after a dislocated shoulder. My fifth dislocated shoulder exercise is an isometric exercise.

  • Stand and bend your elbow 90 degrees, or straight up and down by a door.
  • Press the back of your hand against the door and hold it there for five seconds.
  • Repeat this ten times for the first exercise.

Another isometric exercise for those with a dislocated shoulder involves doing almost the same exercise, except pressing the front of your hand against the door.

  • Place a pillow between your chest and arms, squeeze, and hold five seconds.
  • Do three sets of ten of this exercise.

These are just a few of the many exercises which can be done after suffering a dislocated shoulder.

If you’ve suffered a dislocated shoulder I’ve written an article with useful advice and details of exercises that will help your recovery, so click the link below for further information.

Dislocated Shoulder Exercise

Leave a Reply

Your email address will not be published. Required fields are marked *