If you've recently suffered a shoulder dislocation or subluxations (milder episodes) try these exercises in this video to FIRE UP your shoulder stabilisers and RESTORE normal shoulder function!
1) EXTERNAL ROTATION AGAINST GRAVITY
This is one of the more basic exercise for firing up the cuff, but starting at this level is extremely important! During the acute stage following shoulder dislocation, your shoulder will be extremely reluctant to allow external rotation due it's PERCEIVED SENSE of vulnerability.
This is because abduction + external rotation is one of the most vulnerable positions for the shoulder, prone to dislocation.
To encourage your shoulder to allow more range of this movement, perform this exercise in a controlled manner to the point of pain or restriction.
Over time, your shoulder will regain its TRUST and gradually allow more external rotation movement!
2) SERRATUS ANTERIOR REACHES
This muscle is a primary shoulder blade stabiliser, it holds the shoulder blade squarely on the torso and prevents it from winging.
More stability from the shoulder blade means less strain on the ball & socket joint with movement!
3) LOWER TRAPS RETRACTION
Another shoulder blade stabiliser. Usually after a shoulder dislocation, you will over recruit your upper traps in as a compensation pattern when lifting your arm over your head. This is referred to as a "hitch" and can be a permanent fixture long after the injury. Avoid it by rehabbing with lower traps activation exercises!
DOSAGE: Try 10 repetitions x3, 2x daily for all of these exercises.
Important warning: These exercises serve as a guide only, and may not be appropriate depending on where you are at in your recovery. If in doubt, consult a health professional before performing any of these exercises.
Our caring and friendly Chatswood, North Sydney and Sydney CBD Physio Team would love to help you out, so reach out to us if you have any questions!