Shoulder Dislocation Intermediate 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 4/10 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. Kneeling crosses
- Kneel with the affected arm on the floor and the non injured arm behind your back.
- Shift your body weight through the affected arm.
- Move weight forwards and backwards then side to side in a cross motion.
- 20 seconds changing direction each time.
3. Wall circles in abduction
- Sit or stand arm’s length away from the wall facing side.
- Place a small ball between the palm of your hand and the wall head height (you may use a rolled up piece of tissue if you do not have a ball.
- Apply light pressure and keep your elbow straight.
- Move hand in a circular motion.
- Complete for 20 seconds changing direction each time.
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 1 (up to 6 weeks) – goal is to maintain anterior-inferior stability and ensure a safe progressive range of movement. Early isometric exercises are introduced. Pain should not exceed 3/10 on your self-perceived pain scale whilst completing this exercise programme.
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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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