Shoulder Dislocation Exercises
Recovering from a Shoulder Dislocation
A shoulder dislocation occurs when the upper arm bone (humerus) comes out of the shoulder socket. Following treatment, a structured rehabilitation programme is essential to reduce pain, restore movement, rebuild strength and reduce the risk of future dislocations.
This guide explains each stage of recovery and the exercises that will help you return safely to your normal daily activities.
Removing Your Sling
A sling is used during the first few days to support your shoulder and improve comfort.
To encourage recovery:
- Remove the sling regularly to move your elbow, wrist and hand.
- Gradually reduce how often you wear the sling.
- Aim to stop wearing the sling by 3 weeks, unless advised otherwise by your clinician.
Using Your Arm
Begin using your arm for everyday activities as your pain allows.
During the early stages of recovery:
- Avoid heavy lifting.
- Avoid the “throwing” or “surrender” position (arm out to the side with the elbow bent), as this places stress on the healing shoulder.
- Gradually increase movement as comfort improves.
Pain Relief
Managing pain will help you perform your exercises and recover more comfortably.
You may benefit from:
- Pain relief medication as recommended by your healthcare professional.
- Heat or cold therapy.
- Supporting your arm on cushions or pillows while sitting.
Always follow the instructions provided with your medication and consult your healthcare provider if you have any concerns.
Rehabilitation Exercises
Recovery is divided into several stages, beginning with gentle movement before progressing to strengthening exercises.
Aim to perform your exercises regularly but avoid movements that cause excessive pain.
Early Exercises
Begin these exercises as soon as you feel able.
Pendulum Exercise
Stand beside a table and support yourself with your unaffected arm.
Allow your injured arm to hang freely and relax.
This exercise can:
- Reduce shoulder stiffness.
- Improve circulation.
- Help with washing and dressing.
Elbow Flexion and Extension
Stand with your upper arm tucked into your side.
Slowly bend and straighten your elbow.
Repeat 5 times.
Forearm Rotation
Keep your elbow close to your body.
Rotate your forearm so your palm faces upwards and then downwards.
Repeat 5 times.
Hand and Wrist Exercises
Practice regularly throughout the day:
- Move your wrist up and down.
- Make a full fist.
- Fully straighten your fingers.
- Maintain normal hand movement.
Early Shoulder Exercises
Once your shoulder is more comfortable, begin gentle shoulder movements.
If necessary, use your unaffected arm to assist the movement.
Forward Arm Raise
Stand with your arms by your sides.
Lift your arm forwards as far as comfortable, leading with your thumb.
Lower your arm slowly.
This exercise may be made easier by:
- Bending your elbow.
- Supporting the movement with your unaffected arm.
Side Arm Raise
Stand upright.
Lift your arm out to the side as far as comfortable, keeping your thumb pointing upwards.
Lower slowly under control.
Avoid moving into the “surrender” position.
External Rotation
Sit or stand with your elbows tucked into your sides and bent to 90°.
Rotate your forearms outwards while keeping your elbows close to your body.
Strengthening Exercises
Once you can comfortably lift your hand to the top of your head, begin strengthening exercises.
Practice once daily, working until your muscles begin to tire.
Start using only the weight of your arm before progressing to a light weight such as a half-filled water bottle.
Internal Rotation Strengthening
Stand or sit with your elbow bent to 90°.
Rotate your arm inward while maintaining good posture.
Shoulder Press
Stand tall holding light weights at shoulder height.
Press the weights overhead before lowering them under control.
Try not to shrug your shoulders during the movement.
Side-Lying External Rotation
Lie on your side with a folded towel between your upper arm and body.
Hold a light weight.
Rotate your forearm upwards before lowering slowly.
Wall Push-Ups
Stand facing a wall.
Place your hands slightly wider than shoulder width apart.
Keeping your body straight:
- Bend your elbows.
- Lower your chest towards the wall.
- Push back to the starting position.
Returning to Sport
Returning to sport should always be gradual.
General guidance includes:
- Return to training before competition.
- Gradually increase overhead activities.
- Slowly reintroduce contact sports.
- Continue strengthening exercises throughout your return.
Most people return to full sporting activity within six months, depending on their recovery and the demands of their sport.
If your shoulder dislocates again, seek medical advice promptly.
Recovery Timeline
| Stage | Typical Timeframe |
|---|---|
| Begin reducing sling use | Within first 3 weeks |
| Early movement exercises | Immediately as pain allows |
| Assisted shoulder exercises | After pain begins to settle |
| Strengthening exercises | Once you can comfortably lift your arm above shoulder level |
| Return to sport | Up to 6 months |
When to Seek Medical Advice
Contact your healthcare professional if:
- Your shoulder dislocates again.
- Pain becomes significantly worse.
- You lose shoulder movement.
- You experience numbness or tingling.
- Your recovery is not progressing as expected.
Frequently Asked Questions
How long should I wear my sling?
Most people gradually stop using their sling by three weeks, although your clinician may recommend a different timeframe depending on your injury.
When can I start moving my shoulder?
Gentle exercises should begin as soon as your pain allows, progressing gradually over the following weeks.
Why should I avoid the “surrender” position?
This position places stress on the front of the shoulder joint and increases the risk of another dislocation while healing.
When can I begin strengthening exercises?
You can usually begin strengthening once you can comfortably lift your arm to touch the top of your head without assistance.
How long before I can return to sport?
Most people return to sport within six months, although this varies depending on the severity of the injury, your strength and your chosen activity.
