What Helps Dislocated Shoulder? Rehabilitation Exercises

A dislocated shoulder, also known as a shoulder dislocation or glenohumeral joint dislocation, occurs when the humerus (upper arm bone) is forcibly removed from its normal position in the shoulder socket, known as the glenoid. This type of injury is often caused by a fall onto an outstretched hand, a direct blow to the shoulder, or a sudden contraction of the muscles surrounding the shoulder joint. Rehabilitation exercises play a crucial role in the recovery process, helping to restore strength, flexibility, and range of motion to the affected shoulder.

Understanding the Recovery Process

The recovery process for a dislocated shoulder typically involves a combination of rest, physical therapy, and rehabilitation exercises. The initial phase of recovery focuses on reducing pain and inflammation, while the subsequent phases concentrate on restoring strength, flexibility, and function to the shoulder joint. It is essential to follow a structured rehabilitation program, as this will help prevent further complications, such as recurrent dislocations or chronic shoulder instability.

Phase 1: Initial Recovery (0-2 weeks)

During the initial recovery phase, the primary goal is to reduce pain and inflammation. This can be achieved through the use of ice, compression, and elevation. It is also essential to avoid heavy lifting, bending, or any activities that may exacerbate the injury. Gentle exercises, such as shoulder blade squeezes and pendulum exercises, can be performed to maintain some level of mobility in the shoulder joint.

• Shoulder Blade Squeezes: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat for 10-15 repetitions.
• Pendulum Exercises: Hold a light weight (less than 1 pound) in the affected arm. Bend your knees slightly and lean forward, allowing your arm to dangle. Slowly swing your arm in small circles, first clockwise and then counterclockwise.

Phase 2: Strengthening and Mobility (2-6 weeks)

As the initial pain and inflammation subside, it is essential to progress to exercises that promote strengthening and mobility in the shoulder joint. These exercises should focus on the rotator cuff muscles, as well as the scapular stabilizers.

• Resistance Band Exercises: Use a resistance band to perform exercises such as shoulder rotations, lateral raises, and front raises. These exercises will help strengthen the rotator cuff muscles and improve mobility in the shoulder joint.
• Scapular Squeezes: Sit or stand with your arms at your sides. Squeeze your scapula together and hold for 5 seconds. Release and repeat for 10-15 repetitions.

Phase 3: Advanced Strengthening and Functional Activities (6-12 weeks)

In the final phase of recovery, the focus shifts to advanced strengthening exercises and functional activities that mimic daily movements. These exercises will help restore strength, power, and endurance to the shoulder joint.

• Plyometric Exercises: Perform plyometric exercises such as shoulder throws, catching, and overhead presses. These exercises will help improve the explosive strength and power of the shoulder joint.
• Functional Activities: Engage in functional activities such as reaching, lifting, and throwing. These activities will help restore the natural movement patterns of the shoulder joint.

Additional Tips for Rehabilitation

In addition to the exercises outlined above, there are several other tips that can aid in the rehabilitation process:

• Maintain Good Posture: Good posture can help reduce the strain on the shoulder joint and promote proper healing.
• Avoid Overexertion: Avoid activities that may exacerbate the injury or cause further strain on the shoulder joint.
• Use Proper Lifting Techniques: When lifting, use proper techniques such as bending at the knees and keeping the object close to your body.
• Consider Physical Therapy: A physical therapist can provide personalized guidance and instruction on exercises and stretches to promote proper healing and prevent further injury.

In conclusion, rehabilitation exercises play a vital role in the recovery process after a dislocated shoulder. By following a structured rehabilitation program and incorporating exercises such as shoulder blade squeezes, pendulum exercises, resistance band exercises, and scapular squeezes, individuals can promote proper healing, restore strength and mobility, and prevent further complications. Remember to maintain good posture, avoid overexertion, and use proper lifting techniques to ensure a successful rehabilitation.