Shoulder Dislocations are caused when the ball and socket of the shoulder joint are dislodged. Once the shoulder has been restored to its normal position by a professional, you can do the following exercises to strengthen and maintain the fitness of your shoulder.

 

Note: Start off each exercise slowly and ease off in case of pain.

 

#1 Shoulder Flexion

 

For this exercise, you will need a pipe/stick about 30 cms wider than your shoulders.

• Lie down on your back, holding the stick/pipe with both your hands (palms facing down). Make sure you hold the stick/pipe near its end on both sides, so that your arms are slightly wider than your shoulders.
• Keeping your elbows straight, slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest.
• Hold 15 to 30 seconds.
• Repeat 2 to 4 times.

#2 Wall Push-ups

Stand against a wall with your feet about 30 – 60 cms away from the wall. If you feel any pain when you do this exercise, move closer to the wall.

• Place your hands on the wall slightly wider apart than your shoulders, and lean forward. Then push back to your starting position.
• Repeat 8 to 12 times.

 

#3 Isometric Extension

Stand with your back against the wall with your arms down by your side

• Keeping your elbows and wrist straight, push into the wall and hold for about 5 seconds
• Repeat this a couple of times and slowly build up to holding the position for 10 seconds
• Repeat the process with a 10-second hold for about 5 rounds 

#4 Isometric Adduction

You will need a newspaper or a small pillow

• This needs to be rolled up and placed between your arm and torso
• Once in position, you need to squeeze inwards
• Hold for 5 seconds and slowly build up to 10 seconds
• Repeat about 5 to 10 times

With these simple exercises, build back your shoulder strength in a safe and easy way. If you feel any discomfort, be sure to consult with your doctor to ensure you don’t cause additional damage.