If you play sports and have suffered a shoulder dislocation or have a history of shoulder dislocations, check out the exercises in this video!
1) Reactive med ball catches
This end range position is where the shoulder is most vulnerable to a dislocation. This drill will challenge your rotator cuff to react and engage at end range. Regression: It's not unusual to lack the confidence to perform this movement initially. If so, take out the reactive component and focus on independently controlling the deceleration.
2) TRX Row + Drop
Once again, fires up the rotator cuff which has to stabilise the ball & socket during a quick stop & heavy forces.
3) Modified KB swing
Unlike traditional KB swings which doesn't go all the way up, in this variation we want to stress the shoulder at the end range which is the position of utmost instability. As mentioned, this is where you're most apprehensive & likely to dislocate again.
4) U-Deadhang Just as important as cuff strength is shoulder blade stability. This variation works on controlling retraction & depression unilaterally!
If you need help, reach out to our caring and friendly team at our Chatswood, North Sydney or Sydney CBD Physiotherapy Clinic. You’ll be glad you did!