Shoulder Dislocations - Don't Miss These Exercises | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 21 ก.พ. 2023
- #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. 🙏🙏🙏
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 👊
Happy to help!
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.
Take a look at my rehab program at physiorehab.com
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!
hopefully this works for me after 2-3 years
Very helpful thanks. Unfortunately I'm traveling South America and these things are hard to come by. Any ideas for substitutes? Cheers
Have a look in our shop if you need any of the rehab products and tools! shop.physiorehab.com
Great video! Would love to learn the reps and sets of these to do please :)
Keep most of these around 3-4 sets and 10-12 rep range
Thank you 🖤🦍💪
You’re welcome 😊
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 👍🏽
You should never ever take break of your hand or stop exercise other wise your movements will be locked....
I actually just re-subluxed my left shoulder. So this is really helpful.
Check out the shoulder rehab programs at physiorehab.com
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.
Perhaps have a look at our rehab program for all the right exercises from the start. Physiorehab.com
EXCELLENT INSTRUCTION AND LESSONS HIGHLY BENEFITTED THANK YOU SIR
You are very welcome
Sir i'm suffering from shoulder subluxation problem since one year..😢 can i do these exercises to fix this problem...
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?
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~
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?
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
I suggest you take a look at our rehab program for the full picture rehab. Physiorehab.com
Crunchy shoulders when doing the 90 degree dislocation
Any suggestions?
Why do we have to keep the shoulder off the ground while doing 45° internal-external rotation? Is there any specific reason?
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.
Sounds like you need to!
@@physiorehab thank you once again, it's a big help for us!
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.
You would have to have an assessment for answering than question
I have dislocated my shoulder 4 times so far.
Head to the shoulder rehab programs at physiorehab.com
Nooo way, my shoulder popped out by just watching those movements.
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?
Perhaps consider following my shoulder rehab program at physiorehab.com
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?
I suggest following a full rehab program after injury: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab
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.
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
Shoulder bag?
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.
Never think that shoulder dislocation will not require surgery because it will as you said it has dislocated 8 to 9 times
@@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
@@anu1776 I was suffering with the same condition and i had my surgery last year and now my hand is stable
@@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
@@anu1776 ya ,i dislocated it in arm wrestling!
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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.
Sorry for the delay in replying- lot to get through! keep the pain to a minimum and watch the load
Hi ive had
My right shoulder dislocation since i was 15 now im 35yrs can i still do this exercises to heal it back?
Ofc man it's never too late
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
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 ?
Yep!
Happened to me… it will pop out easily now get it check
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
Me too with a right cross, scared it pops out again it happened 4 weeks ago
How long after dislocating should I start doing these exercises?
For me I started doing it right after I didn’t need a cast no more
See the physio first!
How is pushups affect the shoulder dislocation.....those arebad or good?....😮
They are for when you are through most of the rehab stage and you are stable
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…
wait, even surgery isnt an option?
What kind of shoulder issues are you having?
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
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
I am in the exact same position
I dislocated mine on Oct 13/2023...Last Friday, anterior dislocation...Now I m worried if I'll ever b as strong
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
@@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?
Dislocated it and felt fine as soon as it was relocated. Back to sports immediately. Slightly concerned with how OK it is lol
Hope you’re doing your rehab!
same i continued my workout like nothing happend i probably will not go to gym for a while now
What size ball is that?
Lacrosse ball. Same size as tennis ball
I have two time shoulder dislocated it is loose and can I join army
Bro, after the 1st dislocation, how many days later do you get dislocation again?

@@Enaz679 After 1months while doing pull up
@@bijaytamang3489 why u did that u need atleast 2-3 months to fully recover
@@bijaytamang3489 mine one got dislocated 2 months ago and now my shoulder is pretty good
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.)
It’s were the public need to start after shoulder dislocations. Sports specific training comes after
Right subluxation, torn labrum, torn bicep tendon
Surgery cost is very high and i can't afford
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