Reclaim Your Range: Top Physical Therapy Moves for a Dislocated Shoulder
Dislocating your shoulder can be painful and scary. Whether it happened during a sports game, a fall, or an accident, the road to recovery can feel long and frustrating. The good news? With the right approach to physical therapy for a dislocated shoulder, you can regain your strength, mobility, and confidence. This guide walks you through the best movements and techniques that can help you safely reclaim your range of motion and return to your normal routine.
Understanding a Dislocated Shoulder
A dislocated shoulder occurs when the upper arm bone pops out of its socket in the shoulder blade. This injury often results in swelling, pain, and limited movement. Once the shoulder is placed back into position by a medical professional, recovery begins with rest followed by a structured dislocated shoulder physical therapy plan.
Rehabilitation is crucial—not just for healing, but to prevent future dislocations. Strengthening the muscles around the joint and restoring flexibility ensures the shoulder stays stable over time.
The Phases of Shoulder Rehab
Before diving into exercises, it’s important to understand the phases of rehabilitation:
1. Immobilization and Rest
In the first few days post-injury, the shoulder is usually immobilized in a sling. This allows the tissues to heal and swelling to subside. Avoid any heavy lifting or overhead movement during this time.
2. Early Mobility and Range of Motion
Once cleared by a healthcare provider, gentle mobility exercises begin. These focus on getting the joint moving again without putting stress on healing structures.
3. Strengthening and Stability
As healing progresses, exercises become more challenging. The goal here is to rebuild strength in the rotator cuff and surrounding muscles.
4. Functional and Sport-Specific Training
In the final stage, movements are designed to mimic daily tasks or sports-specific actions, preparing you for a full return to activity.
Best Physical Therapy Moves for a Dislocated Shoulder
Here are some top exercises used in physical therapy for dislocated shoulder injuries. Always consult with a licensed therapist or doctor before beginning these on your own.
1. Pendulum Swings
Purpose: Restores gentle movement and reduces stiffness.
How to do it:
Lean forward slightly, supporting yourself with your uninjured arm on a table or chair.
Let the injured arm dangle.
Gently swing it in small circles or side-to-side.
Perform for 1–2 minutes, a few times daily.
2. Towel Stretch
Purpose: Improves flexibility and range of motion.
How to do it:
Hold a towel behind your back with one hand above and the other below.
Gently pull the towel upward with the top hand to stretch the shoulder.
Hold for 15–30 seconds and repeat 3 times.
3. Wall Crawls (Finger Walks)
Purpose: Encourages gradual shoulder movement.
How to do it:
Stand facing a wall.
Walk your fingers up the wall as high as you can comfortably go.
Hold for a few seconds, then walk your fingers back down.
Repeat 10 times.
4. External Rotation with Resistance Band
Purpose: Strengthens the rotator cuff and stabilizers.
How to do it:
Attach a resistance band to a doorknob or stable surface.
Stand sideways with your injured arm closest to the band.
Keep your elbow at your side and bent at 90 degrees.
Rotate your forearm outward, then return slowly.
Do 2 sets of 10–15 reps.
5. Shoulder Blade Squeezes
Purpose: Builds upper back support and improves posture.
How to do it:
Sit or stand up straight.
Squeeze your shoulder blades together, hold for 5 seconds, then release.
Repeat 10–15 times.
Tips for a Successful Recovery
Be patient: Healing takes time. Avoid rushing back into high-impact activity.
Stay consistent: Daily practice of exercises will help regain motion faster.
Listen to your body: Mild discomfort is okay, but sharp pain is a warning sign.
Avoid overhead lifting or heavy resistance until cleared by a therapist.
Conclusion: Gradual Gains Lead to Full Recovery
Rehabilitating from a shoulder dislocation isn’t just about healing the injury—it’s about reclaiming your freedom of movement and confidence. Through a structured and consistent dislocated shoulder physical therapy routine, you’ll gradually rebuild your shoulder’s strength, flexibility, and stability. Stick to your plan, celebrate small milestones, and soon enough, your shoulder will be ready for life’s full range of motion once again.