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November, 2024

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Shoulder Rehab

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Tinga
Posts: 11349 - Karma: 2,333
I'm sure that I am not the only one on this site who has chronic shoulder dislocations. I'm currently recovering from a dislocation a couple days ago and I was wondering if anyone here had a good set of exercises or stretches to strengthen my shoulder up a bit. Youtube videos would be amazing.

Also does anyone have like a 5 minute stretching routine video they like. I'm getting older and would like less injury from now on.
Oct 8 2013 1:31PM
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cannaguts666
Posts: 504 - Karma: 256
I just had a shoulder surgery about 2 weeks ago. But all the exercises I know of are to keep mine from locking up since it was bone to bone with 2 titanium screws.

Id say your best bet is to start lifting weights to strength your shoulder muscles. That is granted you don't have torn ligaments and tendons or Hils-Sach formation. If you have dislocated it more than a couple times and put it back in yourself I'd suggest seeing a specialist. It may brought beyond repair with exercise.
Oct 8 2013 1:48PM
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Kimmler
Posts: 1316 - Karma: 623
swimming is good for rehab, thats what i do in addition to the physical therapy prescribed. although with swimming you need to be careful you don't over do it and cause more damage.
Oct 8 2013 1:48PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
shoulder injuries blow. out of all of the injuries i've had, my blown shoulder took the longest & was the hardest to recover from. good luck, dooood.
Oct 8 2013 2:12PM
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Bachto
Posts: 400 - Karma: 954
I have the same issue and have had surgery on it once. Good luck with recovery because honestly the more you dislocate it the easier it gets to come out and it blows. before surgery the first time I dislocated mine just swimming thats how loose my shoulder was. Your best bet would to see an orthopedist and get their opinion and you might have to get surgery. sucks but it probably fix your issue. I have dislocated mine 6 times in all now and will probably have to get another surgery
Oct 8 2013 2:59PM
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Anathema
Posts: 21048 - Karma: 5,061
whatever you do, dont ever let any dumbass therapist tell you that you need to grab an elastic band and pull it every which way to gain strength.

do something that works on stability and control. turkish get up, side planking, windmills. shit that teaches you how to pivot your shoulder in the socket without letting it roll forward like what happens when it dislocates.

i could tell you a million and one things you could do to rehab it on here, as that's all i do about 10 hours a day, but youtube some of those and it would be a big start.
Oct 8 2013 3:27PM
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Tinga
Posts: 11349 - Karma: 2,333
yup had surgery about 7 years ago and my shoulder has been out numerous times since then. I've also been through pt after I had surgery and I think I need to get back into a routine of doing those exercises to strengthen my stabilizing muscles.
Oct 8 2013 3:34PM
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bfulmer
Posts: 3053 - Karma: 1,975
I had a couple subluxations and 6 dislocations and eventually tore my labrum. I had surgery in May.

Every time I dislocated, I'd just keep it in the sling until I could raise my arm above 90 degrees, and then start doing things like bent over arm circles (pot stirring motion with your arm) and similar exercises which bring back basic motion.

Unfortunately, dislocating does a lot more damage and causes a lot more trauma to the joint it's self, the ligaments and tendons, and the various other tissues in your shoulder than the muscles. So, the exercises you can do for the sake of a speedy recovery are pretty limited.

good vibes +++
Oct 8 2013 3:34PM
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Peach.
Posts: 3879 - Karma: 933
If there's a magical cure out there I haven't found it yet. Exercise helps but it's never going to be the same.
We should all start a "My shoulder is fucked so let's get drunk and complain" club.
Oct 8 2013 5:02PM
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~bagelz~
Posts: 1105 - Karma: 1,067
I've subluxated my my shoulder last summer at hood. My shoulders naturally are really loose. If I bring my elbow behind my head it pops out. I'm just working out a lot this year so i dont get injured during skiing or lacrosse this year
Oct 8 2013 5:19PM
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Z-Juice
Posts: 3151 - Karma: 1,504
How many of those dislocations came after the surgery?
Oct 8 2013 5:35PM
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SKI.ING
Posts: 2695 - Karma: 2,535
You usually make really good posts, but I think you need to revise your statement since you work in a position where people take you seriously and respect your opinion. Band workouts and other things of that nature are not useless and PTs are not all dumbasses. As in any occupation/field, there will be dumb people. I think you need to clarify that for certain people and depending on the severity of their dislocations, elastic bands will not help them, but the same goes for the exercises you suggested. Plus, I know of plenty of exercises done with bands that teach packing the shoulder and keeping it in a stable position. And when you are in the moment of a sport you aren't going to check your shoulder positioning like you would in the weight room.

On this note OP, go see a doctor to things checked out. Because if you have a Hill Sachs lesion or deformity there is no amount of PT or alternative exercise that will really help you. I'm a year out from shoulder surgery myself.
Oct 8 2013 6:38PM
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