Shoulder Dislocation Rehab: Mid vs End Stage
If you play sports and/or have suffered a shoulder dislocation or have a history of such, check out this post!
This post is based around comparing mid to end stage rehab exercises, and is purely an example of how we might progress something or to which we might like to aim to get up to!
If you have or have had shoulder dislocations previously, please make sure you seek the relevant professional help before trying any of these!
1️⃣ - Aim: Improve localised stability of the rotator cuffs, improve external rotation apprehension - Supine 90 deg abd IR & ER → supine reactive med ball catches. Progressing a more dynamic exercise.
MID STAGE: SUPINE INTERNAL & EXTERNAL ROTATION AT 90 DEGREES ABDUCTION
END STAGE: REACTIVE MED BALL CATCHES
2️⃣ - Aim: Regain full OH ROM - Seated wall slides → Single arm windmills. Progress non-weight bearing to weight bearing, and increasing load.
MID STAGE: SEATED WALL SLIDES
END STAGE: SINGLE ARM KB WINDMILL
3️⃣ - Aim: Improve strength/stability in overhead positions - Half kneeling 2 way bottom up KB press → single arm KB swings. Progressing static to more dynamic, and adding speed.
MID STAGE: 2 WAY BUKP
END STAGE: SINGLE ARM KB SWINGS
4️⃣ - Aim: Improve internal rotator cuff strength - Med ball wall press circles → push up sliders. Progress load on the anterior shoulder capsule, integrating in more global strengthening as well.
MID STAGE: INTERNAL ROTATION WALL PRESS CIRCLES
END STAGE: PUSH UP WITH SINGLE ARM SLIDER
Hope you enjoyed the post!