Shoulder Dislocations - Don't Miss These Exercises | Tim Keeley | Physio REHAB

#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

[KennedyCombat]

Both my shoulders and labrum have been dislocated and torn multiple times.
Thanks for these videos.
Controlled free hangs, and throwing straight punches on a heavy bag worked for me in the past.

[petrolene_performancecoach]

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.

[lubomirivanov]

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

[arnoldkurivo]

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.

[MOREART-svzv]

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.

[anu]

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.

[baukehanekom]

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 👊

[minanoorbakhsh]

Thank you so much for your clear cut videos. Great detailed explanations. 🙏🙏🙏

[arablues]

Nooo way, my shoulder popped out by just watching those movements.

[DanishAliGlobal]

Great video! Would love to learn the reps and sets of these to do please :)

[chrisalvarado]

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!

[greiinnn]

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

[bex]

How long after a dislocation do you recommend doing these exercises?

[hilarybenoit]

I actually just re-subluxed my left shoulder. So this is really helpful.

[jeffreypastrana]

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 👍🏽

[virendradr]

EXCELLENT INSTRUCTION AND LESSONS HIGHLY BENEFITTED THANK YOU SIR

[annaborshunn]

hopefully this works for me after 2-3 years

[CaBdosdos]

I had a repop after my first accident 3 years ago. It was even more painful than the first.

[prashantmore]

Why do we have to keep the shoulder off the ground while doing 45° internal-external rotation? Is there any specific reason?

[poroshahmed]

Sir i'm suffering from shoulder subluxation problem since one year..😢 can i do these exercises to fix this problem...