Dislocated Shoulder Exercises

To understand why the dislocated shoulder joint is the most common accident that people come across, you have to first understand the anatomy of the shoulder. The shoulder joint essentially consists of two bones that are joined in the form of a ball and a socket. The socket lies in the shoulder blade, while the ball to fit it lies in the top of the upper arm. This joint structure is unlike all the other joints, except the hip. So, a severe injury to the shoulder can make the ball come out of the socket. This is a very effective way of preventing the breakage or fracturing of the shoulder joint. Thus, when the shoulder is dislocated, it doesn’t require surgery or putting it in a cast. The easiest way to rectify it would be to force the ball back into the socket manually, though it is a very painful process. The best is to take professional help to prevent further injury. Once the ball has slipped back to the socket, you have to regain the former movement and strength of the joint. For this, you need to perform specific exercises so that it also helps in the healing process. You should do all these exercises with utmost care, so that the weak joint doesn’t dislocate again. Read the article below to know what these dislocated shoulder exercises are.

 

Stand straight and support the dislocated arm with the palm of the other arm at the elbow. Now, gently move forward while moving the arms to and fro. After sometime gently move the arms from one side to the other.

Place the palm of the unaffected arm on a desk and lean on it. Slightly bend the knee of the unaffected side, while straightening the other leg. Now place the arm of the dislocated shoulder on the thigh of the bent leg. Swing the arm clockwise towards as much as possible. Repeat a few times and then swing the affected arm anticlockwise.

 

Stand straight facing the wall. Bend the elbow of the dislocated shoulder and position it near your side. Now, using your fist, push the wall and hold that position for 5 seconds. Then repeat again ten times and do a total of three sets.

 

Stand straight with the back touching the wall. Bend the elbow of the affected shoulder at right angles and place the upper arm on the wall surface. Then push the elbow against the wall and for five seconds hold the position. Repeat 10 times and perform three sets.

 

In this exercise, you have to use a resistance band. Hold the end of the band with the affected arm, while standing facing towards it. Bend the elbow so that you pull the band backwards and then slowly go back to the original position. Place the resistance band behind your back. Hold the end of the band and pull it forward. Then slowly release the pull.
 

Sit on a chair and using the unaffected arm hold the side of the affected one. Bring both the arms towards the head and try to lift it over your head. Stop immediately if you feel pain.

Stand straight with both the arms relaxed. Simultaneously, raise both the shoulders up to your ears and hold the position. Then, pull the shoulders back while pinching the shoulder blades together. Perform this exercise 15 times.

 

Lie on your back and raise both the arms pointing to the ceiling. Now, try to raise the shoulders about three inches off the floor, without bending the elbows. Then, lower the shoulders back on the mat. Perform this exercise for about thirty times.