Recovery from Shoulder Dislocation

S

SoftVision

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Hi I'm 19 years old and I dislocated my left shoulder (for the first time) back in January. As per my doctors advice I went for physiotherapy after some rest and I followed the therapist's recommended exercise routine. Now I've regained my flexibility and the pain is more or less gone. I used to gym and jog regularly before that. Now I can jog fine but I have no idea whether I can hit the gym yet. Recently I decided to start working towards getting to a level where I might be able to go to the gym again. I'm doing the exercises my therapist told me to do earlier, this time with an 8 lbs weight. When I was recovering I was using a 2 lbs weight.

I want to keep going and I was wondering if anyone has any advice from experience to help me improve my shoulder's strength?

At the moment when I lie down on my back and put my left hand behind my head or right next to it such that my arm forms an "L" shape, I experience some pain that feels like tension in the muscles or something. I can't keep it in that position for too long or it pains. What exercises could I do to help strengthen my shoulder and get rid of this pain?
 
Any back exercise routine worth its salt includes work for the oblique abdominals. The oblique abdominals consist of 2 pairs of ab muscles. There's an internal oblique and an external oblique on each side of the trunk (in front). The obliques enable you to twist and tilt your spine, and they help stabilize the trunk, otherwise known as the core.


If after doing above doesn’t work discuss with the best . best of luck
 
military press, pushups, pullups etc. they may be too much for your shoulder right now, you may need to do them modified or assisted.
 
Firstly, what exercises did your therapist give you?

It sounds as though you certainly have some shoulder impingement - probably caused through inactivity of the joint as you've been recovering.

Some full range of motion (ROM) work will help to build some mobility and flexibility in the shoulder girdle - shoulders are notoriously tricky though due to the rom and the number of musculo skeletal connections in there.

Exercises with a tornado ball, some kettlebell windmills and supplement with pressing work (perhaps using a dumbbell rather than bar).

I'd also be interested in hearing how you dislocated the shoulder - was it impact? Injuries can also be useful in finding out sensible ways to adapt your previous training programme (dislocations can highlight unstable joints in some cases).

Matt
 
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