Dislocated Shoulder Functional Exercises

Functional exercises are those which reproduce every day movements or sports specific movements. They are more advanced rehab exercises to bridge the gap between injury and returning to full sports specific training.

Below we demonstrate some examples of functional exercises for a dislocated shoulder. It is important to check with your doctor or trainer before attempting these exercises. To view all our shoulder exercises see our shoulder exercise section.

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


  • 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.

One handed rebound


  • Rebound exercises using one hand can also be done. This is especially useful for people who compete in throwing or racket sports.
  • This is a very late stage strengthening exercise for shoulder dislocation and should not be done until given the go ahead until your trainer has approved.
  • The shoulder is most vulnerable to dislocation in this position if it is not strong enough

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