Shoulder Dislocation Rehab Level 2

Shoulder Dislocation Rehab Level 2

Healing Your Shoulder: Gentle Exercises After Dislocation (Level 2)

If you’ve recently had a shoulder dislocation and are out of your sling, it’s time to start some exercises to strengthen and stabilize your shoulder. This set of exercises is perfect for the phase when your shoulder is feeling stable, but you’re not quite ready for unrestricted movement. Remember, safety first! If you’re unsure about any exercise, consult your physiotherapist before diving in.

If you haven’t tried our level 1 exercises yet, make sure you can comfortably do those ones before starting this Level 2.

This can be found in our blog page: Accelerate Shoulder Dislocation Recovery: Immediate Post-Injury Exercises for Fast Healing.

We have also attached a PDF copy of these exercises for you to print out at the bottom of this blog!

All exercises should be done 10 repetitions, 3 sets. You can increase the repetitions up to 15 as you feel it gets easier.

Exercises For Shoulder Dislocation (Level 2)

Eccentric Shoulder Flexion

Eccentric Shoulder Flexion
Eccentric Shoulder Flexion
  1. Stand and clasp your hands together.
  2. Lift the injured arm using the strength of your good arm.
  3. Release at the top and slowly lower the injured shoulder taking 8-10 seconds to come back down.

Eccentric Shoulder Flexion

Eccentric Shoulder Abduction
Eccentric Shoulder Abduction
  1. Stand tall with a stick in both hands, fist facing outward with the injured shoulder.
  2. Use your good arm to push the stick out to the side and up.
  3. Let go of the stick and slowly lower the injured arm taking 8-10 seconds to come back down.

Shoulder Internal Rotation (modification is done with no resistance)

Shoulder Internal Rotation
Shoulder Internal Rotation
  1. Attach an exercise band to something stable, holding the other end with the injured arm.
  2. Place a small towel between your arm and body.
  3. Turn the forearm inward toward the belly, and return to start position.

Make sure there is no pain with this range of movement, if there is, decrease the range of movement so there is no pain.

Shoulder External Rotation (modification is done with no resistance)

Shoulder External Rotation
Shoulder External Rotation
  1. Attach an exercise band to something stable, holding the other end with the injured arm.
  2. Place a small towel between your arm and body.
  3. Turn the forearm outward, and return to start position.

Again if this exercise is painful, decrease the range, or take out the exercise band to start.

Vertical Row

Vertical Row
Vertical Row
  1. Attach one end of the exercise band to something stable, holding the band with both arms extended out in front of you.
  2. Stand tall, draw the shoulder blades back and down.
  3. Bend the elbows, pulling the band back so the elbows end up behind you. Make sure to squeeze the shoulder blades together as you do the pulling motion.

Push Up Plus (modification is done on the knees)

Push Up Plus
Push Up Plus
  1. Get in a push up position on the floor with your hands beneath the shoulders.
  2. Keep the core tight, then round the upper back as if you are pushing the floor away from you. The elbows stay straight throughout this whole motion.
  3. Return to the start position with the upper back in neutral, and repeat.

Pushing Ball into Wall

Pushing Ball into Wall
  1. Stand with a ball between the palm of your hands and the wall with the elbows straight.
  2. Keep the shoulder blades back and down, and core tight.
  3. Keeping the straight elbow, push the ball into the wall using the strength of the shoulder.
  4. Return to start position and repeat.

Conclusion: Shoulder Dislocation Rehab Level 2

All these exercises are designed to slowly load the muscles of the shoulder and strengthen all supporting muscles of the shoulder joint. Doing these exercises help stabilize the joint to minimize the chances of future dislocations. If you are dealing with neck and upper shoulder pain, check out our TENS machine video for drug-free relief.

Thanks for reading, and happy healing!

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