Exercise Program for Shoulder Dislocation

Your healthcare provider may recommend exercises to help treat your shoulder dislocation.

Talk to your healthcare provider or physical therapist about which exercises are best for you and your rehabilitation goals.

Start each exercise slowly. A little discomfort is normal but stop any exercise that causes pain.

Supine Shoulder Flexion with Dowel

  1. Lie on your back, holding a dowel or broom handle in both hands, palms down. Place your hands slightly wider than your shoulders.

  2. Lift your arms over your head, keeping your elbows straight. Only move as far as you can with minimal discomfort.

  3. Hold for 5 seconds, then return to the starting position.

  4. Repeat 10 times.

Woman lying on back holding a dowel and lifting it over head in shoulder exercise.

Isometric Shoulder Internal Rotation

  1. Stand in a doorway with the elbow on your affected side bent 90 degrees. Touch the front of that wrist against the wall on one side of the door frame.

  2. Press your palm against the wall, keeping your elbow at your side. Hold for 5 seconds.

  3. Repeat 10 times.

Woman standing in door frame doing internal rotation shoulder exercise.

Isometric External Rotation

  1. Stand with your affected arm close to a wall. Bend your elbow 90 degrees and touch the back of that wrist to the wall.

  2. Press the back of your hand into the wall, keeping your elbow at your side. Hold for 5 seconds.

  3. Repeat 10 times.

Woman doing isometric external rotation shoulder exercise.

Isometric Shoulder Abduction

  1. Stand with your affected arm close to a wall. Bend your elbow 90 degrees and touch the back of your hand, forearm, and elbow to the wall.

  2. Press your elbow and forearm into the wall. Hold for 5 seconds.

  3. Repeat 10 times.

Woman doing isometric external rotation shoulder exercise.

Scapular Squeeze

  1. Sit or stand up straight with your arms at your sides.

  2. Keeping your shoulders relaxed, squeeze your shoulder blades together.

  3. Hold for 5 seconds, then relax.

  4. Repeat 10 times.

Back view of man doing shoulderblade squeeze exercise.