Following a dislocation, the strength & control of the shoulder stabilisers (rotator cuff) are often compromised, especially in overhead positions where the shoulder joint has least stability. The aim of rehab post dislocation is to strengthen these stabilisers which anchor and support the shoulder joint!
Our favourite exercises:
✔ Metronome internal & external rotations in lying.
CUE: lying down, begin with elbow bent at 90degrees. Move back of hand towards bed, and then rotate the opposite way (palm towards bed). Reduce arm support on the bed as the exercise becomes easier.
TIP: move to the beat of the metronome.
✔ Quadruped shoulder wall rings.
CUE: begin in 4 point kneel with hand on medball against wall. Head looking at ground, and keep outstretched arm in line with the body (straight elbow). Complete small rings both anti-clockwise + clockwise.
TIP: the focus is on control and stability, so keep rings small.
✔ Shoulder wall walk.
CUE: begin in 4 pt kneel with hand on ball against wall (arm inline with body). Slowly walk the ball up the wall & repeat in reverse to finish in starting position.
TIP: 1) keep ball above head to maintain full shoulder flexion/elbow extension ; 2) keep head down and looking towards ground.
Our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.