A shoulder dislocation is a painful injury, and recovering safely requires the right rehabilitation exercises. Strengthening the shoulder muscles not only speeds up healing but also prevents future dislocations. In this guide, you’ll learn the best, doctor-recommended exercises to regain strength, stability, and full movement.
What Happens During a Shoulder Dislocation?
The shoulder joint is the most mobile joint in the body—making it more prone to slipping out of place. When the ball of the upper arm bone (humerus) comes out of the socket (glenoid), it leads to:
- Severe pain
- Swelling
- Loss of movement
- Weakness
- Shoulder instability
Rehab exercises help restore strength and stability to avoid repeated dislocations.
Best Shoulder Dislocation Rehab Exercises
Important: Start exercises only after your doctor or physiotherapist gives clearance.
1. Pendulum Exercise (Early Stage)
This gentle movement helps reduce stiffness.
How to do it:
- Lean forward, support your uninjured arm on a table.
- Let your injured arm hang freely.
- Swing it in small circles.
Benefits: Improves joint mobility and reduces stiffness.
2. Isometric Shoulder Exercises
Ideal for the early healing phase.
Isometric External Rotation
- Stand near a wall.
- Bend your elbow at 90 degrees.
- Press the back of your hand gently against the wall without moving your shoulder.
Isometric Internal Rotation
-
Press your palm into the wall with the elbow at your side.
Benefits: Strengthens shoulder rotator cuff muscles without joint movement.
3. Scapular (Shoulder Blade) Squeezes
- Sit or stand straight.
- Gently pull your shoulder blades together.
- Hold for 5 seconds and release.
Benefits: Improves posture and shoulder alignment.
4. Resistance Band External Rotation (Mid Stage)
- Tie a resistance band to a stable object.
- Hold the band with your elbow close to your body.
- Pull the band outward slowly.
Benefits: Strengthens the external rotators—key muscles for shoulder stability.
5. Resistance Band Internal Rotation
- Stand sideways to the band.
- Pull the band toward your stomach.
Benefits: Builds internal rotator strength for joint support.
6. Wall Push-Ups (Advanced Stage)
- Stand in front of a wall.
- Perform slow, controlled push-ups.
Benefits: Improves shoulder control and overall upper-body strength.
7. Arm Raises (Front & Side Raises)
Use very light weights (0.5–1 kg).
How to do it:
-
Raise your arm to shoulder level and slowly bring it down.
Benefits: Strengthens deltoid muscles essential for shoulder movement.
Tips for Safe Shoulder Rehabilitation
- Start slow and increase intensity only when pain-free.
- Avoid overhead movements in the early phase.
- Maintain correct form to prevent re-injury.
- Stop immediately if you feel sharp pain.
- Consistency is key—daily rehab ensures faster recovery.
When to Consult an Orthopaedic Doctor
Seek medical attention if you notice:
- Repeated shoulder slipping
- Persistent pain
- Weakness while lifting your arm
- Tingling or numbness
Early evaluation prevents chronic instability and future dislocations.
Conclusion
Rehab exercises play a vital role in restoring shoulder strength and preventing recurrent dislocations. With a balanced mix of mobility, strengthening, and stability exercises, you can gradually regain full function and return to your daily activities safely and confidently.
For expert evaluation and personalized rehabilitation guidance, you can consult Dr. Umesh Jadhav, a highly experienced orthopedic doctor in Nigdi and a trusted shoulder specialist. Early diagnosis and proper treatment can help you recover faster and avoid future shoulder instability.