Exercises for Treating a Dislocated Shoulder

A dislocated shoulder is a common injury that occurs when the upper arm bone pops out of the shoulder socket. It can be an extremely painful and debilitating condition, often requiring medical attention. However, once the shoulder has been relocated by a healthcare professional, exercises can play a crucial role in the rehabilitation process. In this article, we will discuss some exercises that can help treat and strengthen the shoulder after a dislocation.

1. Pendulum exercise: This exercise is often recommended during the early stages of shoulder rehabilitation. Stand next to a table or sturdy surface while bending forward, allowing the affected arm to hang freely. Gently swing the arm in circles, back and forth, and side to side. This movement helps restore range of motion and reduces stiffness in the shoulder joint.

2. Shoulder shrugs: While standing or sitting upright, raise both shoulders towards the ears, hold the position for a few seconds, and then relax. Repeat this exercise a few times to strengthen the muscles that stabilize the shoulder joint. It is important to start with gentle movements and gradually increase the intensity over time.

3. Wall push-ups: Stand a few feet away from a wall, place your hands on the wall at shoulder level, and slowly lower your body towards the wall. Push back up to the starting position. This exercise helps strengthen the muscles in the chest, shoulders, and upper back, which can aid in stabilizing the dislocated shoulder.

4. Isometric shoulder exercises: Isometric exercises involve contracting the muscles without moving the joint. For a dislocated shoulder, isometric exercises are a great way to strengthen the muscles without putting excessive stress on the joint. One such exercise is to place your hand against a wall or door frame, push gently against the surface, and hold for a few seconds before releasing. Repeat this exercise multiple times, gradually increasing the duration of each hold.

5. Passive external rotation: This exercise helps restore range of motion in the shoulder joint. Lie on your back with a small towel rolled up and placed under the upper arm of the dislocated shoulder. Hold a small weight (e.g., a dumbbell) in the hand of the affected arm. Using the strength of the opposite arm, gently rotate the dislocated shoulder outward as far as you can without experiencing pain. Hold for a few seconds and then slowly return to the starting position. Repeat this exercise several times, progressively increasing the weight used.

6. Theraband exercises: Therabands are elastic bands that provide resistance to help strengthen muscles. Attach one end of the theraband to a door handle or other stable object and hold the other end with the hand of the dislocated shoulder. Slowly pull the band towards your body, engaging the muscles of the shoulder. Repeat this exercise for a few repetitions, gradually increasing the resistance of the theraband as your strength improves.

It is crucial to consult a healthcare professional or physical therapist before attempting any exercises for a dislocated shoulder. They can provide guidance on the appropriate exercises, frequency, and intensity based on your individual needs and the stage of your rehabilitation. Regularly performing these exercises can help improve range of motion, strengthen the muscles surrounding the shoulder joint, and prevent reinjury.

In conclusion, exercises play a vital role in the treatment and rehabilitation of a dislocated shoulder. From gentle pendulum exercises to more challenging theraband workouts, each exercise contributes to the strengthening and stabilization of the shoulder joint. Always remember to start slowly, listen to your body, and seek professional guidance throughout the recovery process. With time and dedication, you can regain full shoulder function and get back to your normal activities.