Introduction
A shoulder dislocation occurs when the upper arm bone (humerus) pops out of the shoulder socket. It can cause severe pain, swelling, and loss of movement. Physiotherapy plays a crucial role in reducing pain, regaining mobility, and preventing recurrent dislocations.
This guide provides safe exercises and strategies to recover effectively after a shoulder dislocation.
1. Pendulum Exercises
Pendulum exercises are a gentle way to start moving the shoulder after a dislocation, promoting circulation and reducing stiffness.
How to do it:
- Lean forward, letting your affected arm hang down.
- Gently swing your arm in small circles clockwise and counterclockwise.
- Perform for 30–60 seconds, repeat 2–3 times a day.
Source: Wikimedia Commons
Video Reference: Pendulum Exercise for Shoulder Rehab
2. Shoulder Blade Squeezes
Strengthening the scapular muscles improves shoulder stability and reduces the risk of re-injury.
How to do it:
- Sit or stand with your back straight.
- Squeeze your shoulder blades together without shrugging.
- Hold for 5 seconds, then relax.
- Repeat 10–15 times, 2–3 sets daily.
Source: Wikimedia Commons
Video Reference: Scapular Retraction Exercise
3. External Rotation with Resistance Band
This exercise strengthens rotator cuff muscles, essential for shoulder stability.
How to do it:
- Attach a resistance band to a stable surface.
- Keep your elbow at 90°, tucked to your side.
- Rotate your forearm outward, away from your body.
- Slowly return to start. Repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Rotator Cuff External Rotation
Tips for Recovery
- Avoid lifting heavy objects until cleared by your physiotherapist.
- Apply ice to reduce pain and swelling in the early stages.
- Follow a structured rehab plan to prevent recurrent dislocations.
- Maintain good posture to support shoulder recovery.
Summary
Physiotherapy for a dislocated shoulder focuses on gentle movement, strengthening stabilizing muscles, and regaining full range of motion. With consistent exercises and professional guidance, most people can return to normal activities and reduce the risk of future dislocations.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.