Top 4 Strengthening Exercises after Shoulder Dislocation
Shoulder Dislocations are caused when the ball and socket of the shoulder joint are dislodged. Once the shoulder has been restored to its normal position by a professional, you can do the following exercises to strengthen and maintain the fitness of your shoulder.
Note: Start off each exercise slowly and ease off in case of pain.
#1 Shoulder Flexion
For this exercise, you will need a pipe/stick about 30 cms wider than your shoulders.
- Lie down on your back, holding the stick/pipe with both your hands (palms facing down). Make sure you hold the stick/pipe near its end on both sides, so that your arms are slightly wider than your shoulders.
- Keeping your elbows straight, slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest.
- Hold 15 to 30 seconds.
- Repeat 2 to 4 times.
#2 Wall Push-ups
Stand against a wall with your feet about 30 – 60 cms away from the wall. If you feel any pain when you do this exercise, move closer to the wall.
- Place your hands on the wall slightly wider apart than your shoulders, and lean forward. Then push back to your starting position.
- Repeat 8 to 12 times.
#3 Isometric Extension
Stand with your back against the wall with your arms down by your side
- Keeping your elbows and wrist straight, push into the wall and hold for about 5 seconds
- Repeat this a couple of times and slowly build up to holding the position for 10 seconds
- Repeat the process with a 10-second hold for about 5 rounds
#4 Isometric Adduction
You will need a newspaper or a small pillow
- This needs to be rolled up and placed between your arm and torso
- Once in position, you need to squeeze inwards
- Hold for 5 seconds and slowly build up to 10 seconds
- Repeat about 5 to 10 times
With these simple exercises, build back your shoulder strength in a safe and easy way. If you feel any discomfort, be sure to consult with your doctor to ensure you don’t cause additional damage.