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Shoulder Dislocation Level 3

Effective Shoulder Dislocation Rehab Exercises for Stronger, More Stable Shoulders (Level 3)

If you’ve experienced a shoulder dislocation or want to prevent future issues, strengthening your shoulder muscles is crucial. In this guide, we’ll explore effective shoulder rehab exercises recommended for those recovering from a shoulder dislocation or looking to enhance shoulder stability and strength

Understanding the Risk of Recurrence

The likelihood of recurrent shoulder dislocations is significantly influenced by age. According to a 2016 study in the Archives of Bone and Joint Surgery, individuals under 20 years old face a recurrence rate of 72–100%, those aged 20-30 face 70–82%, and individuals over 50 have a rate of 14–22%. Even if you haven’t experienced a dislocation before, a weak shoulder increases the risk of strains, impingements, and instability.

The Importance of Strengthening

Your shoulder joint is a ball and socket joint, with no other bony support to keep it in place. Strengthening your shoulder is a key factor in stabilizing the joint and reducing the risk of future dislocations. The following exercises are suitable for individuals in the advanced stages of healing, typically 8-12 weeks after a shoulder dislocation. Ensure you have full pain-free range of motion before starting and consult a physiotherapist if uncertain.

Shoulder Dislocation Level 3 Rehab Exercises

Ensure you have full pain-free range of motion before starting and consult a physiotherapist if uncertain. These exercises are for 8-12 weeks post dislocation.

All exercises should be done 10 repetitions, 2-3 sets.

1. Shoulder External Rotation at 90 Degrees

Shoulder External Rotation
Shoulder External Rotation
  • Attach an exercise band to a stable object.
  • Keep elbows bent at 90 degrees, arms to the side, palms facing down.
  • Rotate arms up and back without moving the elbow.
  • Return to the starting position and repeat.

2. Shoulder Internal Rotation at 90 Degrees

Shoulder Internal Rotation
Shoulder Internal Rotation
  • Anchor one end of the exercise band.
  • Hold the other end with arms out to the side.
  • Rotate the arm down toward the floor while keeping the elbow still.
  • Return to start position and repeat.

3. Resisted Shoulder Flexion

Resisted Shoulder Flexion
Resisted Shoulder Flexion
  • Anchor the band at the foot or ankle.
  • Hold the other end with the injured shoulder.
  • Lift the arm straight up in front as high as you can without pain.
  • Keep shoulder blades back and down, return to start, and repeat.

4. Resisted Shoulder Abduction

Resisted Shoulder Abduction
Resisted Shoulder Abduction
  • Similar to the previous exercise, anchor the band.
  • Bring the arm out to the side and up beside your ear.
  • Keep the shoulder blades back and down.
  • Return to start position and repeat.

5. Shoulder Diagonals 1

Shoulder Diagonals 1
Shoulder Diagonals 1
  • Hold one end of the band with the good arm and hold it up near your head.
  • With the other arm, grab the other end with the fist facing yourself.
  • Pull the band down and across the body.
  • Return to the start and repeat.

6. Shoulder Diagonals 2 (Drawing a sword)

Shoulder Diagonals
Shoulder Diagonals
  • Step on one end of the band on the uninjured side.
  • Hold the other end with the injured arm, pinky facing outward.
  • Draw the arm up and outwards across the body.
  • Return to start position and repeat.

7. Push Up Plus on Floor

Push Up Plus on Floor
Push Up Plus on Floor
Push Up Plus on Floor
  • Get into a push-up position and bend the elbows as you go down for a push up.
  • Straighten the elbows to come back up.
  • At the top of the push up, round the upper back up toward the ceiling.
  • Return to start and repeat.

8. Drawing Circles with a Ball

Drawing Circles with a Ball
  • Place a ball between your hands and the wall.
  • Push into the ball with the shoulder and draw circles clockwise and counterclockwise.

These shoulder rehab exercises are designed to strengthen and stabilize your shoulder joint. Perform them consistently for 3-4 weeks, gradually increasing resistance as you feel stronger. If you find these exercises challenging, consider trying shoulder dislocation level 2 or level 1 and return to this routine once you feel more confident.

Shoulder Dislocation Level 1: 

https://www.eastwestphysiotherapy.com/accelerate-shoulder-dislocation-recovery/

Shoulder Dislocation Level 2: https://www.eastwestphysiotherapy.com/shoulder-dislocation-rehab-level-2/

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