So you dislocated your shoulder eh? Its not fun. Been there, done that. Its an experience you only need to experience once… am I right?
Luckily, I was privileged and got to enjoy dislocating my shoulder 4 times. Fun, I know.
Chances are you stumbled across this article while looking for dislocated shoulder therapy exercises you can do to get your shoulder back in shape. Well, you’ve come to the right place. I have for you, 1 of the 3 essential exercises that a chiropractor gave me.
But before I get into this exercise, I feel it is important that you know these exercises aren’t just known by chiropractors, in fact, if you take the time to look around you will find that these three exercises are widely practiced and preached by therapists and osteopathic doctors alike.
They are the top of the list when it comes to shoulder therapy exercises, but still, you should know there are still a great number of other ones to follow that help target other regions of the shoulder. This exercise just so happens to be the most popular.
Exercise 1 – Lay on your left side. Get a light, light weight, preferably under 5 pounds (3 does the trick). Trust me, its all you need when you are exercising a blown shoulder. Rest your upper arm on your side, and let your right forearm cross your belly button. With the weight in your right hand, and your upper arm acting as a door hing on your side, rotate your forearm up about 45 degrees, then lower it for a complete rep. Do about 3 sets of 30 a day with a light 3 pound weight.
This exercise alone will target a portion of the weakened rotator cuff muscles, and help strengthen it. Combine this exercise with the other two exercises and you will be well on your way to regaining strength and motion in your shoulder.
Beleive me, I know how much a dislocated shoulder can hurt. I also know how long it can take to heal. Its been nearly a year and I still haven’t regained the strength in my dislocated shoulder, even while doing these 3 key exercises.
But hey, what can I expect, I did dislocate my shoulder 4 times within 4 months…
I expect rehabilitation for me to take as long as two or three years… but that’s the price you pay for not doing the exercises in the first place (its a long story).
Your story may be different. You may be one of the lucky ones that just dislocated their shoulder once… and if you are, please know that without a steady routine of shoulder therapy – it will only be a matter of time until you re-dislocate your shoulder.