Strengthening - Shoulder Dislocation
Strengthening exercises which may form part of a dislocated shoulder rehabilitation program.
Isometric Exercises
Isometric means 'without movement, also known as static contractions – these are exercises where the muscles are being worked without moving the joint, and are often quite useful if the joint itself is still healing.
Isometric Extension
- Standing with your back against a wall, with your arms by your side.
- While keeping your elbows and wrists straight, push back into the wall and hold for 5 seconds (work to increase to 10).
- Repeat this 5 times (work to increase to 10)
Isometric Adduction
- With a small pillow or a rolled up newspaper between your injured arm and your torso, squeeze inwards and try to hold it in position.
- Start with a small item and gradually move to larger sizes to work through a larger range of movement.
- Hold for 5 seconds (work to increase to 10).
- Repeat this 5 times (work to increase to 10)
Isometric Abduction
- Stand side-on to a wall, with the arm to be worked next to it.
- Place the back of the wrist against the wall and push outwards as if trying to raise the arm to the side (see picture).
- Hold for 5 seconds (work to increase to 10).
- Repeat this 5 times (work to increase to 10)
External Rotation
- Stand facing a door frame.
- Keep the elbow bent to 90 degrees and place the back of the hand against the frame (see picture).
- Push against the it.
- Hold for 5 seconds (work to increase to 10) and repeat 5 times (work to increase to 10)
Internal Rotation
- Stand facing a door frame.
- Bend the elbow to 90 degrees, and place the palm of the hand on the side of the door frame and push against it (see picture).
- Hold for 5 seconds (work to increase to 10) and repeat 5 times (work to increase to 10)
Resisted Exercises
These work on your strength, and involve using different resistances to help you train the muscles gradually. The ideal method of doing this involves using a resistance band which is basically like a large elastic band. It comes in different 'strengths' according to the colour.
External Rotation
- Wrap the resistance band around something stable and hold the other end standing so that the band crosses the body.
- Keeping the elbow bent to 90 degrees and the upper arm by the side, rotate the shoulder to pull the band away from the body.
Internal Rotation
- Turn yourself around, so that the injured arm is closest to the attachment of the band.
- Again, keeping the elbow bent and the upper arm by your side, pull your hand in towards your stomach.
Abduction
- Stand on one end of the band and hold the other end.
- Keeping the elbow straight, pull your arm out to the side so that the hand ends up level with your shoulder
Adduction
- Wrap the band around something secure, hold the other end and stand with your injured side closest to the attachment.
- Keeping the elbow straight, pull your hand accross your body as far as is comfortable.
Flexion
- Stand on the band holding the other end in the hand of your injured arm.
- Keeping the elbow straight, pull your hand straight up in front of you to about shoulder height.
- Once the athlete is comfortable with the exercises above, the resistance band can be replaced with weights to progress the strengthening exercises described above.
- An external rotation exercise with a dumbbell is shown opposite.
Shoulder Press
- Stand on the centre of the band and hold the ends in either hand.
- Start with the elbows bent and hands at shoulder height.
- From there, straighten your arms and push up above your head.
- Slowly return to the starting position and repeat.
Many of these exercises can also be performed with free weights as your strength progresses.
