Shoulder Dislocation & Instability Rehab (BEST Strengthening & Stretching Exercises + Education)
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- Опубліковано 20 тра 2024
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Are you recovering from a shoulder dislocation? Or do you experience feelings of instability during certain movements or activities?
In this video, I teach you everything you need to know about how to properly manage these issues.
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0:00 Intro
0:14 Anatomy
0:47 Shoulder Instability
4:37 Management Options
6:11 Rehab Overview
8:22 Immobilization
9:14 Range of Motion Exercises
13:14 Weight Bearing Exercises
16:08 Accessory Exercises
18:56 Compound Exercises
21:24 Power & Reactive Exercises
24:02 Individualizing Your Program
25:35 Return to Sport
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Be sure to check out the blog for all references: e3rehab.com/shoulder-instability/
A really outstanding contribution to support shoulder rehabers. Invaluable work - thank you very much
E3 Rehab is one of my top trusted sources of information.
This bookmark video to reference as needed. Thank you all!
Thank you!
Literally exactly what I've been working on recently! I've had shoulder instability for almost a year and have been rehabbing it for the past few weeks. This video will be a huge help, thanks!
❤❤❤ By far, THE BEST shoulder rehab video I have seen so far! Thank you! I am so encouraged in my recovery. I am about 9 months out from my injury & still having cuff and socket pain and popping. I'm looking forward to being able to do planks again.
Glad you enjoyed it! Hopefully, the plank progressions will help!
Thank you so much for taking the time to make this video. Great video exactly what I’ve been searching for! Saving this and will be referring back to =)
These videos are so detailed and informative that they should count as CEUS.
Thank you!
Warning. If you have a dislocation you very likely also have soft tissue damage. Follow up with an MRI. I dislocated my shoulder, went to the ER, they popped it back in and off I went. I did my own physical therapy and gradually regained full use of the shoulder. About a year ago, ten years after the dislocation, I started having shoulder issues. Went to an orthopedist and we did an MRI. Ten years too late. We found a complete tear of the subscapularis. Nothing they can do because the tear is too old. I never knew because my body so well compensated for the tear. In fact, all the tests in the Drs office would suggest no rotator cuff issue. Do the MRI. Do not skip the follow up.
Rotator cuff tear has been proven to be in many asymptomatic individuals such as baseball athletes, since other muscles in the shoulder can compensate for the tear. therefore getting an MRI may still not change the management plan. Also surgery comes with risk of increasing arthritic change in your shoulder joint, so conservative measures would usually be the first option unless failed. Your shoulder started having issues could be contributed by the tear, but again if you don’t keep the muscles around the shoulder conditioned you are more likely to get a symptomatic shoulder in the future
Hello
I have not received so much structured and useful information on shoulder recovery after surgery from any doctor. Thank you for your work, I will be returning to the sport based on your video.
Excellent Video.
Great breakdown.
Thanks
I'm actually laughing at how good your videos are. I'm so grateful guys. You provide so much value to my knowledge and skill set as a new physical therapist. I bought some of your programs as well to show my support.
Thank you for your support!
Just what I needed! Would really appreciate time stamps but still a great video
super helpful
Life saver...
nice video tnq
Thank you so much for this, it’s gonna be a long time till my surgery and I will be using this to start the rehab process early
6 weeks after shoulder surgery. This definitely helps
I've always been able to pop my shoulder out on my own. When I was in my teens/early 20s I played a lot of basketball. I probably took around 500 shots per day and never had any issues. I stopped shooting for a few years and recently tried again. My shoulder pops out when I shoot now, and it's sore for the rest of that day.
Range of Motion Exercises for those starting to do these:
1 - flexion 9:54 (other options: 10:22)
2 - extension 11:00
3 - external rotation 11:22
4 - internal rotation 12:19
A month or so ago I went to do my straight bar pushdowns and my right shoulder just felt a bit achy. Never had a moment where I remember hurting it. Still hasn't quite got right and I haven't been able to push extensions save for for overhead, those cause no discomfort. I'm gonna start incorporating some of the internal rotation exercises and hopefully that fixes me up. Thanks!
Love when you upload new videos! Always a great source of information. But if I keep going 1 back and forth with pain (gets better then gets worse again) How should I go about it? I do everything slow and controlled and with little weight. Can it be my progression with weight that goes too fast? Would love to hear your take :)
Awesome video! could you do one for a fractured & broken collarbone too?
Fantastic video thank you very much!!2 months ago I dislocate my shoulder can I train biceps and triceps in the dislocated arm?
What is the ball used called? Re-hab ball? Weighted ball?
Can i by any means avoid surgery for my torn labrum (anterior 3-5 o'clock)? I want to be able to return to sports.
Sir hemypleasia exersizes?
Dr said I sprained my rotator. Hurt it while trying to start a lawn mower. It felt like it dislocated for a second. It's been 2 weeks and it generally feels normal unless I reach for something suddenly. Then it bothers me. When should I start exercises? Other than reaching I have no problems with range of motion
Sir it's powerful pain 😥
Thanks sir( I am prove it )
Sometimes my shoulder joint feels like a squishy pulling out. Lol, almost like a dislocation but still slightly attached. So weird. I wonder if that's what this is.
funny thing is that no matter what pathology you rehab - rotator / arthrisis / labrum / ac joint / shoulder dislocation / instability -> the rehab etc is THE SAME ON ALL INJURIES
So basically all rehab is about load management / activity modifiation / get more muscles and strenght on the joint / be more mentally and physically resilient
ye kinda lol. @@vitkucera1116
True.
@@vitkucera1116 I thought I was the only one noticing. I started applying his lateral ankle rehab all across the body in combination with other methods of exercise. My lfits better, my tendons, my isometric strength, my explosiveness. Everything across the board. Literally everything. It's kinda nice to finally get a shoulder 1 cause I was doing maybe half of these lol as a nearly 30 year old man. I wanna be able to sprint once I hit 30 so I can be in that top 5 percent of 30 year olds
Shoulder joint strengthening is very holistic and needs patience… for my own 15 month journey… shoulder healed up to 90%
For your knowledge - if the shoulder is dislocated even once it must be surgeried.
Guys I happened to come across dislocation will i fell down while playing badminton while I was 14 years old
But from then it's always been a problem if do any odd moment or any such thing it's results in dislocation i really don't know what exercise will solve it hope sooo after watching this video........
I may recover it back 😅
Can me eat painkiller tablet
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