Shoulder Dislocation Level 3

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

2. Shoulder Internal Rotation at 90 Degrees

Shoulder Internal Rotation
Shoulder Internal Rotation

3. Resisted Shoulder Flexion

Resisted Shoulder Flexion
Resisted Shoulder Flexion

4. Resisted Shoulder Abduction

Resisted Shoulder Abduction
Resisted Shoulder Abduction

5. Shoulder Diagonals 1

Shoulder Diagonals 1
Shoulder Diagonals 1

6. Shoulder Diagonals 2 (Drawing a sword)

Shoulder Diagonals
Shoulder Diagonals

7. Push Up Plus on Floor

Push Up Plus on Floor
Push Up Plus on Floor
Push Up Plus on Floor

8. Drawing Circles with a Ball

Drawing Circles with a Ball

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/

error: Content is protected !!
Call Us