Functional Exercises - Shoulder Dislocation

Functional exercises are used to progress back to daily tasks and sporting actions gradually. They can be very specific to the individual, to their job or particular sport. Here are some examples:

Wobble board exercises

• To improve the joint awareness you can use a wobble board or cushion, just as you would if you were rehabilitating an ankle injury.
• Start on all fours, knees on the floor and hands on the wobble board.
• Aim to hold the board still for 1 minute.
• Progress to performing circles with the board.
• Try performing mini push-ups, still maintaining the central position.
• Progress further by balancing with your hands on the board, legs straight and toes on the floor (like the full push-up position).

Re-bound exercises

This is especially useful for people who compete in throwing or racket sports.

• Stand facing a wall
• Throw a light ball at chest height with both hands against the wall and catch it again.
• Progress by using a heavier ball
• Progress further by using one hand only
• Progress again by moving further back and throwing higher.