How Can I Prevent My Shoulder From Dislocating Again?

Dislocating a shoulder is a traumatic experience. After having it put back in place (or like Mel Gibson, you smack your shoulder into a wall), there is a good chance you will have some questions about what happens next.

After a short period of time in a sling, you will progress to exercises like pulleys, wall climbing for range of motion; and closed grip pull downs, rowing on a machine and shrugs, for shoulder blade strength.

Patients can compensate for loose ligaments by increasing the strength and control of the rotator cuff and shoulder blade muscles. These muscle groups help pull the ball (humeral head) into the shoulder socket (glenoid) and will pull more tightly if they are strong.

Strengthening programs for the rotator cuff include rotation exercises as shown:

Shoulder RTC Ex

Low, or even no resistance, high repetition exercises can teach and rehabilitate the shoulder all it needs to know for a while. It may take 4 months to feel completely normal again.

Exercises that increase coordination of the shoulder are also important. Contact your physical therapist to learn exercises specific to YOUR needs.

Call Paul O’Brian, PT, CSCS at Accelerate Physical Therapy, P.C. in Arvada, Colorado. (303) 421-2210