People can dislocate their shoulders accidentally due to certain wrong methods. It is, undoubtedly, a painful incident and may cause a lot of trouble afterwards, including stiffness of the shoulder joints.
It so happens that the round ball bone dislocates from the socket area due to the injuries. You should, therefore, practice certain suitable exercises aftermath in order to relax the tissues and reduce pain and stiffness.
Some Of Exercises For A Dislocated Shoulder
Shoulder Stretching Exercises
Shoulder stretching exercises are, particularly, important for improving the flexibility and functionality of the dislocated shoulder.
You can raise your injured arm and try to make it touch the chest on the side opposite to that arm. You should use to other hand to support the dislocated arm and remain in that stretched position for about 10-15 seconds.
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You can also keep your palms in front while placing the elbows outward and then, try to slowly push the elbows backwards. You should repeat this exercise for about 5-10 times.
Pendulum Swinging Exercise
You will have to keep the unaffected hand’s palm on a table’s surface and place the injured hand on that of its opposite knee. Now, try to swing this arm like a pendulum in clockwise and anti-clockwise direction. You should repeat the exercise for about 5-10 times as per your convenience.
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Isometric workouts are extremely suitable for dislocated shoulders as they do not require much contraction of the bone joints. For example, you can stand in front of a door, wall or pillar and try to move your affected arm up and down and press it against the object for a few seconds.
Another simple exercise can be performed by placing a cushion in between your arm and chest. Now, try to squeeze the cushion with the help of the arm and remain in that position for about 5-10 seconds. You should repeat these exercises for about 10 times.
Workouts With Dumbbells
This type of exercises should only be performed after few weeks of recovery or else they may rupture the tissues. You should also use very light weight dumbbells in order to execute the exercises. You can do simple movements of the shoulders by raising the arms in front, back, sideways, etc. and by rotating the arms.
Flexion And Abduction Exercises Of Shoulders
You should first place the palm of your able arm under the elbow of the injured arm. Now, try to move the injured arm slowly in forward and backward directions for performing shoulder flexion and from side to side for performing shoulder abduction.
Resistance Band Flexion And Extension Exercises
You should grab the end of the resistance band present in front of you with your injured arm. Now, try to pull the band backwards and then, back to the normal position. You can stand with your back to the resistance band and try to pull the band forward. The former is called band flexion and the later is called band extension.
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You should, however, be very mild and cautious while practicing any of these exercises as slight pressure may damage the injury further. You should also consult a physiotherapist before moving your shoulder joint. You should immediately stop an exercise and consult a physician if you feel unusual pain in the region.