Shoulder Dislocations - Don't Miss These Exercises | Tim Keeley | Physio REHAB
Вставка
- Опубліковано 5 лют 2025
- #shoulderdislocation #shoulderexercises #rotatorcuff
If you have had a dislocated shoulder and you’re going through the rehab process, there’s two movements that you’ve got to tick off on the rehab list in your journey. These are predominantly for an anterior dislocation where the integrity of the anterior capsule ligaments are compromised, reducing the stability of form closure of the joint. Of course the rotator cuff has to step up and improve the force closure of the joint to regain stability if surgery is not an option. Two things you can focus on are isometric work of the rotator cuff in a loaded protracted position, as well as internal rotation strength in an externally rotated position.
1️⃣ 1 Arm Scapula Press - 4 Pt on Pilates Ball
2️⃣ Swiss Ball Circles - Protracted
3️⃣ Internal Rotation - 45 deg Dumbbell
4️⃣ Internal Rotation - 90 deg Dumbbell
Of course, extra rotation strength is required with all dislocations, but this video is just focusing on a couple of essential items. Make sure you don’t miss these.
Physio Fitness | Physio Rehab
bit.ly/physio-...
Timely, thank you. I dislocated my shoulder 2 weeks ago with a lift, so working hard to get back to training again. These are great.
Take a look at my rehab program at physiorehab.com
Feel this heavy brother
Thanks, I've been having recurring shoulder dislocation for 13 years. And I gotta say, this is the most scariest video I watched bcoz I cant imagining myself in these positions. But I would like to try. If there's some video that can help me start off or some advise please, I want to get better.
Perhaps have a look at our rehab program for all the right exercises from the start. Physiorehab.com
So let me tell you my expirience so far. I dislocated my right shoulder pretty badly january this year, i also broke the big tubercule bone there. One month in a slong and 3 months phisio and kinesetherapy. After the first dislocation you are usually not for surgery( however it depends on gebetics and how loose your liganents are naturally). I didnt go to the gym 5 months after the injury. I did the rehab almost to the point with home exercises and professional. When i started going to the gym i started very slowly with more than a half of the weights i did before. Also i excluded entirely some exercises like pushups , pull ups benches, you can compebsate those with machines which give you better control. Avoid also lifting above the head. For now i have not have any problems and the shoulder feels very stable i am back to my previous weight lifting.
So dont worry, give time to heal, do it properly ,adapt your sport routine and include exercises to strenghten your rotator cuff muscles. Also work on your mentality , once recovered see yourself as fully healrd and having 100% arm back, its like if you know you have hernia you know not to lift with your back vut with your legs, same thing applies here
How is your shoulder? Are you able to do push ups again? Thank you.
@@bigneiltoo Its an year now from the accident. The shoulder still feels very stable. I am back to lifting my previous weights and even more. However when I do exercises above my head it does feel a bit weaker and I dont push it to the limit. Pushups are not a problem, just do them slowly and correctly, not jumping and clapping :) Pullups is a different story I feel as i can do them but I dont want to risk it as im pretty heavy myself. I had to move a 90 kilo cargo a month back and the shoulder was fine. So in conclusion, you can recover fully and do the exercises you did before, however i personally would avoid heavy lifting above the head, from the shoulders down ,no problem.
My advice for all that may read this, as i myself didnt find much info when I was in the psychological state that many who just broke their shoulders are currently, is that recovery is imperative. Do the physio 3- 4 months with professionals , do the kinesetherapy and daily exercises atleast 6 months after ,if you go to the gym during this period lift only small weights/exercises to strenghten the arm( we are talking about 5 max 10 kilograms) , even if you feel your arm strong. When recovered 5-6 months start slowly with the gym for the first 1-2 months , and youll be good to go. You do have to do some permanent changes to some exercises but its not dramatic, its the same thing as if you have problems with your back and you keep in your mind that you need to lift straight with the legs. Gl :)
@@lubomirivanov5847 Really appreciate this info about your perseverance, thank you.
@@lubomirivanov5847this is a big help, I just dislocated my right shoulder 5 days ago and going through so much thinking whether I can go back lifting weights or not. How do we develop bigger shoulders then if we cannot do over head movements?
Hi there. Was it hard for you to reach your hand to your back? Like reaching you back and resting your hands on your back? I dislocated my right shoulder badly in end of november. I was in sling for 3 weeks and now im doing physio exercises. The spider exercise for frontal/lateral raises helped me a lot with my range and motion. The 1st 2 weeks i was only able to raise about 30 degrees of my arm. Now front raise is about 110 degrees and lateral about 90 degrees. My biggest issue is when trying to put my hand on my back as I cant get passed my glutes and it doesnt seem to get better. Did you have the same issue?
Just watching this inspired me to work on my shoulder for about 30 minutes. Constantly sublux’s during sparring matches. Hurts like hell. Haven’t won in a year. So now I am determined before this next competition to stabilize it and to continue until my late age. I regret procrastinating however no time like now.
Thanks for the great video. I’ve been struggling with this the last couple of months and pushing thru weight sessions with great pain. Leaving the weights and starting this tomorrow 👊
Happy to help!
Thank you so much for your clear cut videos. Great detailed explanations. 🙏🙏🙏
I am beyond grateful I kept scrolling and found THIS video!!! I ws scared I would't find any worth while content! This video was so down to earth & educational. Even someone like me with adhd attention span.... †hank u!
How is your shoulder doing now? I dislocated my shoulder a month ago I’m super tight in the shoulder but not in pain, just wanted to see if someone else has the same symptoms a month into recovery.
Nooo way, my shoulder popped out by just watching those movements.
My first time that I dislocated my Left shoulder 😭 October-11-23 while inline skating and Pop it back in my self 🤙🏽, need a little more time before I do this exercise but I will give it a try, very detailed 👍🏽
You should never ever take break of your hand or stop exercise other wise your movements will be locked....
Great video! Would love to learn the reps and sets of these to do please :)
Keep most of these around 3-4 sets and 10-12 rep range
EXCELLENT INSTRUCTION AND LESSONS HIGHLY BENEFITTED THANK YOU SIR
You are very welcome
How long after a dislocation do you recommend doing these exercises?
My left shoulder has been dislocated about eight or nine times, my right shoulder about three times, including a heavy impact accident on the road. I'm twenty years old, i refuse to take the operation, i believe that proper care and exercise can make up for my loss.
Never think that shoulder dislocation will not require surgery because it will as you said it has dislocated 8 to 9 times
@@thevoraciousmonk I'm not going to limit my range of motion to that of a old grandpa, besides that point, my doctor, whom is a european expert in cases like this, and whom is also experimenting with 3d printing of bones, and i had a long conversation about natural healing, more i dont need to tell bc this is taking to much of my time
@@anu1776 I was suffering with the same condition and i had my surgery last year and now my hand is stable
@@thevoraciousmonk i don't have any issues with my hand, and shoulder can get damaged in many ways, we don't have the same shoulder. every injury is a unique case
@@anu1776 ya ,i dislocated it in arm wrestling!
I literally doin it by 4 months after i dislocated my shoulder.. and now at 6 months i can literally do everything.. basketball, Gym.. Heavy workout for backs too ,dumbbells for chest and shoulders.. you can use machines too if you want to but kept yourself away from barbells lol
Did u get surgery or did physical therapy did the trick because i have dislocated my shoulder 2 weeks ago will playing football
@@Malakjee hows itt going brother?
🙏🙂
@@Malakjee i never did any surgery bro they just pull my arm back to the joints then rest for about a few weeks and weekly goin to physical therapist. Today i can do everything like never before i even do some barbells sometimes but i still prefer the dumbbells🤣
Look my last comment brother, how are things going now .
hopefully this works for me after 2-3 years
Sir i'm suffering from shoulder subluxation problem since one year..😢 can i do these exercises to fix this problem...
I actually just re-subluxed my left shoulder. So this is really helpful.
Check out the shoulder rehab programs at physiorehab.com
I assume this would be good for very hypermobile and weak shoulders as well, or should I start even "easier"?
Very helpful thanks. Unfortunately I'm traveling South America and these things are hard to come by. Any ideas for substitutes? Cheers
Have a look in our shop if you need any of the rehab products and tools! shop.physiorehab.com
No they are not lol
I had a repop after my first accident 3 years ago. It was even more painful than the first.
Have any bags in market for both hands?
My both hands are dislocated left hand several times (more than 100 times) but my right hand 7 or 8 times. I am using a shoulder bag when iam sleeping
Shoulder bag?
Is this suitable for someone who's arm dislocated down from the socket (sorry, I don't know the terminology...?) Also mine broke at the shoulder...how many weeks from injury should these exercises be done?
Not if it’s still dislocated or you have a fracture currently! You should be under the guidance of a physio
@physiorehab I feel like I should be, but I live in England, we don't get a lot of help for that sort of thing here.
Hi ive had
My right shoulder dislocation since i was 15 now im 35yrs can i still do this exercises to heal it back?
Ofc man it's never too late
It will help with strengthening!
Hi. I just dislocated 2 days ago and the doctor pop it back in yesterday. Now I feel discomfort a bit pain on my shoulder but i can do these exercises. Should i start now or wait for a week to start?
I suggest following a full rehab program after injury: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
Hi Sir, I am 27 and had an incident in 2020 and till now 3 times my shoulder has been dislocated, could you please let me know if doing the exercises you have mentioned above will cure my dislocation or do i need to go for surgery 😢, i dont want to go for surgery.
You would have to have an assessment for answering than question
I trained rugby football for 5 times a week. How often do I need to these exercises to strengthen my right dislocated shoulder? Should I do it before or after every training?
Hi Michell, have to gone for surgery?? Even I had my left shoulder dislocated 2 days back but I don't want to go for surgery please reply
I suggest you take a look at our rehab program for the full picture rehab. Physiorehab.com
Hi thank you for the video, I had my 3rd dislocation of left shoulder 6 years ago and I'm 46 years old now. Can I still do these exercises? My shoulder still feels weak and the range of motion have become limited after the first dislocation.
Sounds like you need to!
@@physiorehab thank you once again, it's a big help for us!
Can it recover my left shoulder that keeps dislocationg every day or week for about 2 years , it hurts a lot and ruins my everyday life, i don't want to do surgery
I have dislocated my shoulder 4 times so far.
Head to the shoulder rehab programs at physiorehab.com
Dislocated my shoulder last night throwing a right cross in sparring and popped it back in there in the ring feels like it’s back in should I still go get in checked ?
Yep!
Happened to me… it will pop out easily now get it check
Bro how's your
shoulder now please tell ,because this happens to me while throwing left jab now i'm thinking what to do how much rest i have to take
Me too with a right cross, scared it pops out again it happened 4 weeks ago
How is pushups affect the shoulder dislocation.....those arebad or good?....😮
They are for when you are through most of the rehab stage and you are stable
Shoulder dislocation?! Make sure you see a orthopedic specialist. More than likely you’ll have rotator cuff damage, which the ER won’t diagnosis. I dislocated a shoulder falling off a ladder some years ago. Went to the ER which easily popped it back in place. I thought that was sufficient, plus I did some at-home rehab. Now 10 years later I’m having shoulder issues and come to learn I have a full tear of the subscap. And it’s too late to do anything about it. At no point did the ER recommend following up with a orthodontist, which really pisses me off. The orthopedist did say I have lost little to no functionality but still…
wait, even surgery isnt an option?
What kind of shoulder issues are you having?
I’ve had the surgery. If you don’t absolutely have to have it then I wouldn’t recommend it. It was pretty rough. I got it because my shoulder was continuously popping out in my sleep 😅. Therapy is the way to go
If / when my arm has dislocated if there any bone breakage I’d see bruising at least right ? My arm has dislocated quite a bit of times but I’m afraid to get surgery I have acchs and I feel they don’t give the best of the best which is what I’d want if I went under a knife
Hello, I had also Some problem with my left sholder. 3/4 times a week to the gym but still sometimes for what I can feel almost a dislocated sholder. When I take my jacket on , that movement is for me very tricky.
Would these exersise maybe work for me?
Perhaps consider following my shoulder rehab program at physiorehab.com
What are thoughts on prolotherapy ?
Crunchy shoulders when doing the 90 degree dislocation
Any suggestions?
the last 2 exercises absolutely scare me ahahha! Does anyone have easier exercises to do before getting to this stage?
What size ball is that?
Lacrosse ball. Same size as tennis ball
Thank you 🖤🦍💪
You’re welcome 😊
When doing these workouts, are u meant to feel a slight pain in shoulder because I done the last one until I felt it hurt abit then stoped.
Sorry for the delay in replying- lot to get through! keep the pain to a minimum and watch the load
Dislocated it and felt fine as soon as it was relocated. Back to sports immediately. Slightly concerned with how OK it is lol
Hope you’re doing your rehab!
same i continued my workout like nothing happend i probably will not go to gym for a while now
I have been dealing with right shoulder pain for almost 2 years now, after an incident at the gym... I have some shoulder instability because of it. Tried months of physiotherapy, no resolve... At this point the shoulder surgeon has proposed shoulder arthroscopy...
I don't know what to do anymore.
Am i going to need to do these exercices for the rest of my life? To have the rotator cuff muscles take over the function of shoulder ligaments to tighten the capsule? i just can't bring myself to do the exercice routine anymore... And what if I stop doing these exercices, then I lose stability again due to the rotator cuff muscles getting weaker again? I literally can't exercice anymore, the only thing I'm doing is 'rehab'... Sucks BIG TIME. I'm gonna give these exercices a go, for a last effort. Thank u for the good explanation.
How is your shoulder?
Have you heard of prolotherapy? Injections ? To tighten shoulder capsule
@@josealyea3073 My chiropractor says peptides cured his knee injury.
My right shoulder has been dislocated near about 10 times 😢😢 what to do
Am I supposed to feel sore with the internal rotation one?
Maybe the load is too much
I dislocated my shoulder 10 years ago still haven’t got surgery is it to late for me to start these exercises? Shoulder have come out of socket numerous times just scared of surgery
I am in the exact same position
work within a pain free range, if you comfortable I'd advise it.
I dislocated mine on Oct 13/2023...Last Friday, anterior dislocation...Now I m worried if I'll ever b as strong
i mean i did it a second time i mean its been 2 months but i had a pretty bad one felt unstopable because the first one heals faster you will be back to baseline after 3-5 months after 2 u can pretty much work out just be careful now dont fuck it up again, be careful do controlled movements and dont do heavy lifting like crazy heavy and just be careful its a defunct healing
@@joshuagerm2917 what about your range of motion?...It's been about 2n half months for me, after my first dislocation, till now everything is going ok, but the pain is still there and I can't rotate my arm externally like before my dislocation...what do I do?
so weird bro.. im reading this and i also I dislocated mine on september the 13th (friday the 13th) 3 days ago from my pedal catching on my mountain bike... hope and pray I dont need surgery.. going to get it x-rayed at minimum but I assume if surgery is needed only an MRI would be able to see that and of course healthcare in this country is fucking outrageous. 5k for an MRI should be a fucking criminal charge.
My shoulder dislocated 2 months ago but the external movement is not properly moving what should i do?
Have a look at my site at physiorehab.com for the shoulder injury rehab programs
How long after dislocating should I start doing these exercises?
For me I started doing it right after I didn’t need a cast no more
See the physio first!
What is the percentage of successfull shoulder arthroscopys if the person is active sportsman? (By successfull I mean that person never experienced dislocation again) I am 24 and I had 6 dislocations of my left shoulder, first one occured when I was 19, if I go to surgery what is the guarantee that I wont have any dislocations after surgery?
I had did surgery in 2015, very active after my rehab and full recovery. Only dislocated again recently 2 months ago. So it was around 8 years of good shoulder, limitless. I should have done shoulder strengthening like the one in this video because I felt like it could have prevented the dislocation that I had recently~
Pain tightness inferior scap border lateral scap border below armpit
❤
I'd strongly suggest for the last two exercises to be done with weight gravity to your advantage, meaning do external-internal rotation on your belly, with couple of pillows under to lift you. thank you
Why do we have to keep the shoulder off the ground while doing 45° internal-external rotation? Is there any specific reason?
I have two time shoulder dislocated it is loose and can I join army
Bro, after the 1st dislocation, how many days later do you get dislocation again?

@@Nia389 After 1months while doing pull up
@@bijaytamang3489 why u did that u need atleast 2-3 months to fully recover
@@bijaytamang3489 mine one got dislocated 2 months ago and now my shoulder is pretty good
I have dislocated for teen years...
2:23, 4:17, 6:40
❤❤❤❤❤❤❤❤❤❤
Right subluxation, torn labrum, torn bicep tendon
There is absolutely no way training low-velocity IR (or ER) with dumbbells at progressive ranges of abduction will every have a consequential impact on shoulder dislocation recurrence
Training these low-load, low-velocity movements will never equip RC fibres to respond with enough speed or force to successfully limit another anterior dislocation event. Think about the loads that intact anterior GHJ ligaments are under during, for example, a tackle in league/union, or under ground contact in gymnastics or diving events (soccer goalies, ultimate frisbee, etc.)
It’s were the public need to start after shoulder dislocations. Sports specific training comes after
I'm 12 and I dislocated my shoulder playing basketball if anybody can leave a comment for an exercise, I need it
Speak you parents about the shoulder rehab program we have at physiorehab.com 👍
Surgery cost is very high and i can't afford
no one can. Just get it done and pay 10 dollars a month like the rest of America who also can't afford it lol
I suggest you guys dont start gym approximately 6 months after shoulder dislocation 😢