Recovering from a dislocated shoulder requires patience and time. Exercises should only be attempted after the pain has subsided and recommended by a professional. Mobility exercises should be done first, followed by resistance exercises using resistance bands.
Recovery from a dislocated shoulder will require time and patience, as such an injury can be quite painful both to incur and recover from. Dislocated shoulder exercises should not be attempted until most of the pain from the injury has subsided and the exercise has been recommended by a physical therapist or medical professional. Most dislocated shoulder exercises involve restoring mobility and strength to the shoulder, since the ligaments in the shoulder will have sustained an injury that weakens and stretches them. Mobility exercises should be done first, before attempting strengthening exercises. Common mobility exercises include simple rotational movements and stretching.
Assisted mobility dislocated shoulder exercises should be done first. This involves using the uninjured arm to support the injured during mobility exercises. Try the first dislocated shoulder exercises while sitting in a chair; reach the body with the good arm and hold the injured arm below the elbow. Slowly raise your injured arm up to a less than 90 degree angle from your body. Hold this position briefly, then return to the starting position. Stop bending your shoulder up if you feel pain.
While in the same position, one can move the affected arm back and forth gently in a pendulum motion. Increase the length of the swing as the pain reduces. The pendulum swing can also be performed while standing next to a table. Lean on the table with your unaffected arm and swing your injured arm slightly from side to side. Other mobility exercises include moving the arm away from the body, just a small amount at first. As the arm regains mobility, move away from the body.
Resistance dislocated shoulder exercises should be performed only after the injured person is comfortable with mobility exercises. Begin by standing facing a wall. Bend the affected arm to a ninety degree angle at the elbow and make a fist with the hand. Push your hand lightly against the wall until you feel pain or discomfort in your shoulder. Release if you feel too much discomfort. Hold the position momentarily, then rest. This is a light resistance exercise, and when little or no pain is felt during this exercise, the injured person may choose to continue using resistance bands.
Resistance bands can be used during dislocated shoulder exercises to help rebuild strength in the shoulder. By pulling the resistance bands from different angles, the muscles and tendons around the shoulder start to get stronger again. Such exercises should not be attempted until the shoulder is pain free.
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