10 exercises to do after a shoulder dislocation

Shoulder dislocation is a common injury among athletes or following trauma. It is defined as the displacement of the humeral head from its natural socket (the glenoid cavity) in the scapula. This disarticulation can not only cause intense pain but also a loss of mobility that can become debilitating if not properly treated. After a period of immobilization, it is therefore essential to follow a rehabilitation program. shoulder rehabilitation Designed to help patients regain shoulder mobility and strength, this article offers a practical guide to exercises to accelerate your recovery while minimizing the risk of recurrence.

Gentle mobilization exercises (initial phase)

Following a shoulder dislocation, the first stage of rehabilitation aims to gradually restore joint mobility. Here are three simple and safe exercises to help you through this phase:

1. Pendulum exercise (Codman method)

The goal here is to passively mobilize the shoulder using gravity to avoid excessive tension.

• Lean slightly forward, resting the hand of your good arm on a chair or table to maintain your balance.
• Let your injured arm hang naturally towards the ground.
• Make small rocking movements: back and forth, then from left to right.
• Make circles clockwise, then counterclockwise.

Perform this exercise for 1 to 2 minutes, 3 to 4 times a day.

2. Passive flexion with a stick

This exercise helps to promote a better range of shoulder flexion.

• In a seated or standing position, hold a stick (or a broom handle) with both hands.
• Use your good arm to gently push the injured arm forward and upward, while maintaining a slow and controlled movement.
• Stop when you feel slight tension, without ever forcing it.

Perform 10 repetitions, 2 to 3 times a day.

3. Gentle external rotation

Gentle external rotation allows you to maintain the flexibility of your shoulder.

• Stand with your elbow bent at 90° and pressed against your body.
• Place a light elastic band between your two hands.
• With your injured arm, gently rotate your forearm outwards, keeping your elbow close to your body.
• Slowly return to the starting position.

Perform 10 repetitions, twice a day.

Progressive muscle strengthening exercises (intermediate phase) 

Once basic mobility has been restored to the joint, the muscle strengthening phase can begin. This step is essential to stabilize the shoulder and prevent the risk of recurrence. The following exercises work the rotator cuff muscles, as well as the shoulder stabilizing muscles.

1. Isometric reinforcement

This exercise helps strengthen muscles without performing joint movements, to avoid excessive stress.

• Stand with the elbow of your injured arm bent at 90° and close to your body.
• With your hand, gently press against a wall or fixed surface while contracting your shoulder muscles.
• Maintain pressure for 5 to 10 seconds, then release.

Perform 5 repetitions, 2 to 3 times a day.

2. External rotation with an elastic band

External rotation with elastic offers the possibility of strengthening the rotator cuff muscles to stabilize the shoulder.

• Attach an elastic band to a stable point.
• Hold the elastic band in the hand of the injured arm, with the elbow bent at 90° and close to the body.
• Gently pull the elastic band while rotating your forearm outwards.
• Slowly return to the starting position.

Perform 10 repetitions, 2 to 3 times a day.

3. Assisted lateral elevation

The goal of this exercise is to strengthen the deltoid muscles to improve shoulder stability.

• While standing, use a resistance band attached under your feet or a light dumbbell.
• With the affected arm, gently raise the arm to the side until it reaches a 45° angle (no higher, to avoid pain).
• Go back down slowly to reach the starting position.

Start by doing 10 repetitions, twice a day.

Exercises dedicated to the return to full mobility (advanced phase)

Once the pain has subsided and muscle strength has returned, you can move on to the final phase, which consists of more dynamic exercises. This phase helps improve joint stability, coordination, and power: essential elements for a return to daily activities or sports.

1. Pumps against a wall

Doing push-ups against a wall helps to gently strengthen the shoulder stabilizing muscles and the pectorals.

• Stand facing a wall, with your hands at shoulder height and slightly wider apart than shoulder width.
• Bend your elbows to bring your torso closer to the wall while keeping your back straight.
• Then push to return to the initial position.

Perform 8 to 12 repetitions, 2 to 3 times a day.

2. The light ball throw

Ideal for improving shoulder coordination, control and stability.

• While standing, hold a light ball in the hand of the affected arm.
• Gently throw the ball against a wall from a distance of 1 to 2 meters, then catch it.
• Repeat, varying the angles and height of the throw.

Perform 10 to 15 repetitions, twice a day.

3. The modified board

The modified plank is ideal for strengthening the deep muscles of the shoulder and core and improving overall joint stability.

• Position yourself in a plank position, on your knees, with your forearms on the ground and your elbows aligned under your shoulders.
• Maintain the position by contracting your abdominal muscles and keeping your back straight.
• If this exercise seems easy, try raising one arm slightly at a time for a few seconds to further work on stability.

Hold the position for 20 to 30 seconds, 2 to 3 times a day.

4. The use of an elastic band to perform functional movements

This exercise offers the opportunity to reproduce everyday or sporting movements for complete recovery.

• Attach an elastic band to a stable point.
• Pull the elastic band by performing functional movements, such as diagonals (sword movement), or by simulating throwing gestures.
• Keep the movement slow and controlled to work the entire shoulder.

Perform 8 to 10 repetitions of each movement, twice a day.

Our additional tips to optimize your rehabilitation

• Never force an exercise that causes intense pain. The key is consistency and listening to your body.

• A physiotherapist can adjust the program according to your condition and progress. If you are experiencing a rehabilitation blockage, they can also offer complementary and innovative solutions, such as the Allyane neuromotor reprogramming method. 

• At the end of each session, perform stretches to maintain the flexibility of your shoulder.

• Maintain an upright posture to avoid harmful compensations during exercises.