10 Exercises to Do After a Shoulder Dislocation

A shoulder dislocation is an injury commonly seen in athletes or as a result of trauma. It is defined as the head of the humerus slipping out of its natural socket (the glenoid cavity) at the shoulder blade. This dislocation can not only cause severe pain but also lead to a loss of mobility that can become debilitating if not properly treated. After a period of immobilization, it is therefore essential to follow a tailored shoulder rehabilitation program to help the patient regain mobility and strength in the shoulder. This article offers a practical guide to exercises you can do to speed up your recovery while minimizing the risk of recurrence.

Gentle Mobilization Exercises (Initial Phase)

Following a shoulder dislocation, the first stage of rehabilitation focuses on gradually restoring mobility to the joint. Here are three simple and safe exercises to help you navigate this phase effectively:

1. Pendulum Exercise (Codman Method)

The goal here is to passively move the shoulder using gravity to avoid any excessive tension.

Lean forward slightly, resting the hand of your healthy arm on a chair or table to maintain your balance.
Let your injured arm hang naturally toward the floor.
Make small swinging motions: back and forth, then from left to right.
Draw circles clockwise, then counterclockwise.

Do this exercise for 1 to 2 minutes, 3 to 4 times a day.

2. Passive flexion using a stick

This exercise helps improve shoulder flexion range of motion.

Whether sitting or standing, hold a stick (or a broomstick) with both hands.
Use your uninjured arm to gently push the injured arm forward and upward, maintaining a slow, controlled motion.
Stop when you feel a slight tension, but never strain.

Do 10 repetitions, 2 to 3 times a day.

3. Gentle external rotation

Gentle external rotation helps you maintain flexibility in your shoulder.

Stand with your elbow bent at a 90° angle and pressed against your body.
Place a light resistance band between your two hands.
With your injured arm, gently turn your forearm outward, keeping your elbow close to your body.
Slowly return to the starting position.

Do 10 repetitions, twice a day.

Our advice: These exercises should be performed without causing excessive pain. If you experience significant discomfort, stop the exercise and consult your physical therapist to adjust the exercise routine.

Progressive Muscle-Strengthening Exercises (Intermediate Level)

Once basic joint mobility has been restored, the muscle-strengthening phase can begin. This step is essential for stabilizing the shoulder and preventing the risk of recurrence. The following exercises target the rotator cuff muscles as well as the muscles that stabilize the shoulder.

1. Isometric Strength Training

This exercise helps strengthen the muscles without involving joint movement, thereby preventing excessive strain.

Stand with the elbow of your injured arm bent at a 90-degree angle and held close to your body.
Gently press your hand against a wall or a stable surface while contracting your shoulder muscles.
Hold the pressure for 5 to 10 seconds, then release.

Do 5 repetitions, 2 to 3 times a day.

2. External rotation with a resistance band

External rotation with a resistance band helps strengthen the rotator cuff muscles to stabilize the shoulder.

Attach an elastic band to a stable point.
Hold the elastic band in the hand of your injured arm, with your elbow bent at a 90-degree angle and close to your body.
Gently pull the elastic band while rotating your forearm outward.
Slowly return to the starting position.

Do 10 repetitions, 2 to 3 times a day.

3. Assisted Lateral Elevation

The goal of this exercise is to strengthen the deltoid muscles to improve shoulder stability.

While standing, use an elastic band secured beneath your feet or a light dumbbell.
With your affected arm, gently raise it out to the side until it reaches a 45° angle (no higher, to avoid pain).
Slowly lower yourself back down to the starting position.

Start by doing 10 repetitions, twice a day.

Our advice: These exercises should be performed slowly, with good posture, and without ever straining the shoulder beyond its limits. It is essential to perform the movements correctly and consistently in order to effectively strengthen the joint.

Exercises Designed to Restore Full Mobility (Advanced Phase)

Once the pain has subsided and muscle strength has been regained, you can move on to the final phase, which consists of more dynamic exercises. This phase helps improve the joint’s stability, coordination, and strength—essential elements for returning to daily activities or sports.

1. Push-ups against a wall

Doing push-ups against a wall gently strengthens the shoulder’s stabilizing muscles and the pectorals.

Stand facing a wall, with your hands at shoulder height and slightly wider than shoulder-width apart.
Bend your elbows to bring your chest closer to the wall while keeping your back straight.
Then push to return to the starting position.

Do 8 to 12 repetitions, 2 to 3 times a day.

2. Light Ball Throwing

Ideal for improving shoulder coordination, control, and stability.

While standing, hold a light ball in the hand of the affected arm.
Gently bounce the ball off a wall from a distance of 1 to 2 meters, then catch it.
Repeat the exercise, varying the angle and height of the throw.

Do 10 to 15 repetitions, twice a day.

3. The Modified Board

The modified plank is ideal for strengthening the deep muscles of the shoulders and core and improving the joint’s overall stability.

Get into a plank position on your knees, with your forearms resting on the floor and your elbows aligned directly under your shoulders.
Hold the position by tightening your abs and keeping your back straight.
If this exercise seems easy to you, try raising one arm at a time slightly for a few seconds to work on your stability even more.

Hold the position for 20 to 30 seconds, 2 to 3 times a day.

4. Using an elastic band to perform functional movements

This exercise allows you to replicate everyday or athletic movements to aid in full recovery.

Attach an elastic band to a stable point.
Pull the elastic band while performing functional movements, such as diagonal movements (the “sword” movement) or by simulating throwing motions.
Keep the movement slow and controlled to work the entire shoulder.

Do 8 to 10 repetitions per movement, twice a day.

Additional Tips for Optimizing Your Rehabilitation

Never push through an exercise that causes severe pain. The key is consistency and listening to your body.

A physical therapist can tailor the program to your condition and progress. If you’re experiencing a plateau in your rehabilitation, they can also suggest complementary and innovative solutions, such as the Galmeon neuromotor reprogramming method.