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.
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Thank you so much for your clear cut videos. Great detailed explanations. 🙏🙏🙏
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.
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 👊
@physiorehab
Жыл бұрын
Happy to help!
Great video! Would love to learn the reps and sets of these to do please :)
@physiorehab
Жыл бұрын
Keep most of these around 3-4 sets and 10-12 rep range
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.
@physiorehab
Жыл бұрын
Take a look at my rehab program at physiorehab.com
@James-bx6yd
Ай бұрын
Feel this heavy brother
hopefully this works for me after 2-3 years
Thank you 🖤🦍💪
@physiorehab
11 ай бұрын
You’re welcome 😊
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.
@physiorehab
10 ай бұрын
Perhaps have a look at our rehab program for all the right exercises from the start. Physiorehab.com
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 👍🏽
@zohebansari6429
9 ай бұрын
You should never ever take break of your hand or stop exercise other wise your movements will be locked....
I assume this would be good for very hypermobile and weak shoulders as well, or should I start even "easier"?
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!
@noahdetrick3893
2 ай бұрын
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.
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 and dumbbells for chest and shoulders you can use machine to but kept yourself away from barbells lol
@Malakjee
Ай бұрын
Did u get surgery or did physical therapy did the trick because i have dislocated my shoulder 2 weeks ago will playing football
@andrei3720
20 күн бұрын
@@Malakjee hows itt going brother?
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
EXCELLENT INSTRUCTION AND LESSONS HIGHLY BENEFITTED THANK YOU SIR
@physiorehab
5 ай бұрын
You are very welcome
Sir i'm suffering from shoulder subluxation problem since one year..😢 can i do these exercises to fix this problem...
Nooo way, my shoulder popped out by just watching those movements.
I had surgery on my left shoulder but it dislocated again after two years.
Very helpful thanks. Unfortunately I'm traveling South America and these things are hard to come by. Any ideas for substitutes? Cheers
@physiorehab
10 ай бұрын
Have a look in our shop if you need any of the rehab products and tools! shop.physiorehab.com
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
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
I actually just re-subluxed my left shoulder. So this is really helpful.
@physiorehab
Жыл бұрын
Check out the shoulder rehab programs at physiorehab.com
Why do we have to keep the shoulder off the ground while doing 45° internal-external rotation? Is there any specific reason?
How long after a dislocation do you recommend doing these exercises?
Crunchy shoulders when doing the 90 degree dislocation Any suggestions?
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.
@physiorehab
Жыл бұрын
Sounds like you need to!
@jiggah21st
Жыл бұрын
@@physiorehab thank you once again, it's a big help for us!
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?
@physiorehab
8 ай бұрын
I suggest following a full rehab program after injury: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
❤
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
@physiorehab
4 ай бұрын
Shoulder bag?
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.
@physiorehab
10 ай бұрын
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?
@dpezvlogs7982
10 ай бұрын
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
@physiorehab
10 ай бұрын
I suggest you take a look at our rehab program for the full picture rehab. Physiorehab.com
I have dislocated my shoulder 4 times so far.
@physiorehab
Жыл бұрын
Head to the shoulder rehab programs at physiorehab.com
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.
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.
@physiorehab
5 ай бұрын
Sorry for the delay in replying- lot to get through! keep the pain to a minimum and watch the load
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?
@RebelliousJoyboy
9 ай бұрын
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~
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?
@physiorehab
6 ай бұрын
Perhaps consider following my shoulder rehab program at physiorehab.com
Hi ive had My right shoulder dislocation since i was 15 now im 35yrs can i still do this exercises to heal it back?
@TopfightsG
Жыл бұрын
Ofc man it's never too late
@physiorehab
Жыл бұрын
It will help with strengthening!
the last 2 exercises absolutely scare me ahahha! Does anyone have easier exercises to do before getting to this stage?
Pain tightness inferior scap border lateral scap border below armpit
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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 ?
@physiorehab
Жыл бұрын
Yep!
@Unknown-jk2wm
10 ай бұрын
Happened to me… it will pop out easily now get it check
@unknow3974
10 ай бұрын
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
@sTaaaaaRx1
10 ай бұрын
Me too with a right cross, scared it pops out again it happened 4 weeks ago
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
@mke8057
3 ай бұрын
I am in the exact same position
@fynnwatson
Ай бұрын
work within a pain free range, if you comfortable I'd advise it.
How is pushups affect the shoulder dislocation.....those arebad or good?....😮
@physiorehab
4 ай бұрын
They are for when you are through most of the rehab stage and you are stable
How long after dislocating should I start doing these exercises?
@Yoyo-sj9ko
Жыл бұрын
For me I started doing it right after I didn’t need a cast no more
@physiorehab
Жыл бұрын
See the physio first!
I dislocated mine on Oct 13/2023...Last Friday, anterior dislocation...Now I m worried if I'll ever b as strong
@joshuagerm2917
7 ай бұрын
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
@biswajyotidas6236
7 ай бұрын
@@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?
What size ball is that?
@physiorehab
6 ай бұрын
Lacrosse ball. Same size as tennis ball
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…
@ajarmuzzle
Жыл бұрын
wait, even surgery isnt an option?
@Patspwnage
Жыл бұрын
What kind of shoulder issues are you having?
@Scottieb1031
7 ай бұрын
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
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.
@thevoraciousmonk
Жыл бұрын
Never think that shoulder dislocation will not require surgery because it will as you said it has dislocated 8 to 9 times
@anu1776
Жыл бұрын
@@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
@thevoraciousmonk
Жыл бұрын
@@anu1776 I was suffering with the same condition and i had my surgery last year and now my hand is stable
@anu1776
Жыл бұрын
@@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
@thevoraciousmonk
Жыл бұрын
@@anu1776 ya ,i dislocated it in arm wrestling!
Dislocated it and felt fine as soon as it was relocated. Back to sports immediately. Slightly concerned with how OK it is lol
@physiorehab
5 ай бұрын
Hope you’re doing your rehab!
@RandomPersonnnnnnnnnnnnnnnn
2 ай бұрын
same i continued my workout like nothing happend i probably will not go to gym for a while now
I have two time shoulder dislocated it is loose and can I join army
@Enaz679
Жыл бұрын
Bro, after the 1st dislocation, how many days later do you get dislocation again? 
@bijaytamang3489
Жыл бұрын
@@Enaz679 After 1months while doing pull up
@Enaz679
Жыл бұрын
@@bijaytamang3489 why u did that u need atleast 2-3 months to fully recover
@Enaz679
Жыл бұрын
@@bijaytamang3489 mine one got dislocated 2 months ago and now my shoulder is pretty good
I'm 12 and I dislocated my shoulder playing basketball if anybody can leave a comment for an exercise, I need it
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.)
@physiorehab
Жыл бұрын
It’s were the public need to start after shoulder dislocations. Sports specific training comes after
Surgery cost is very high and i can't afford
Right subluxation, torn labrum, torn bicep tendon
2:23, 4:17, 6:40
I suggest you guys dont start gym approximately 6 months after shoulder dislocation 😢