Shoulder Dislocation Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below. Pain should not exceed 3/10 whilst completing this exercise programme.
1. Assisted shoulder elevation
- In sitting or standing, clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle, introduce a stick to help you with the assisted movement.
2. Isometric shoulder abduction
- Sit or stand with your injured shoulder facing a wall.
- Bend your elbow to a right angle so your forearm is level to the floor.
- Keeping your elbow at 90 degrees, apply moderate pressure against the wall using the elbow.
- Hold for 5 seconds and relax.
3. Isometric shoulder external rotation
- Sit or stand with your injured shoulder facing a wall.
- Bend your elbow to a right angle so your forearm is level to the floor.
- Keeping your elbow bent, place the back of your hand against the wall.
- Apply moderate pressure against the wall by rotating the upper arm to push the back of your hand into the wall (not the entire forearm).
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
Phase 2 (6-12 weeks) – goal is to restore adequate motion, specifically in external rotation, and an early strengthening programme for your upper limbs. This should not exceed 4/10 on your perceived pain scale.
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Phase 3 (12-16 weeks) – in this phase expect the exercises to be more challenging and involving weights and functional movement patterns specific to your long-term return to sport/work. There is some debate as to what timescale a patient can return to sport, with shoulder surgeons tending to favour a longer timescale of 6-8 months post-injury, rather than shoulder physiotherapists 3-4 months (4). This should not exceed 4/10 on your perceived pain scale.
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