A set of exercises on the shoulder joint after dislocation

Dislocation of the shoulder joint refers to the unstable position of the head of the humerus. With a dislocation, the bone falls out of the articular cavity. If the patient is injured, pain, limitation of the mobility of the joint bag, redness and deformation of the limb are disturbing.

If the patient is not helped in time, then an inflammatory process (arthritis) may develop in the joint bag. Arthritis in turn leads to dangerous joint diseases. Also, injury can damage the nerve or blood vessel.

After examination and diagnosis, the patient goes through a long process of treatment and rehabilitation. In addition to massage and physiotherapeutic procedures, the patient is prescribed a course of therapeutic exercises.

Exercise helps restore joint mobility and strengthens the musculoskeletal system. After a course of gymnastics, the patient ceases to be bothered by painful sensations, and he can move his limb without restrictions.

Gym rules

In order to prevent complications, you need to know the basic rules for performing exercises:

  1. It is not recommended to do gymnastics immediately after eating. Ideally, at least 2 hours should elapse between eating and gymnastics, but if this is not possible, then the minimum interval is 30 minutes.
  2. Before class, you need to warm up to warm up the muscles and prepare them for further exercises. This avoids injury when performing further exercises.
  3. For classes, you need to wear loose clothing that does not constrain movements. Clothing should be made of natural fabrics – linen, cotton, etc.
  4. After warming up, you need to go to the main set of exercises. You need to start with easy movements, gradually moving on to complex ones.
  5. It is impossible to make too sharp and fast movements, to lift weights.
  6. At the end of the workout, stretching is required, which helps relieve tension and relax muscles.
  7. If the training takes place in the evening, then it should be done no later than 3-4 hours before bedtime.
  8. For a quick recovery, exercise therapy classes should be held every day. You can not quit training in the middle of the course.
  9. During the exercise, you need to monitor breathing – even and deep breathing contributes to the maximum saturation of the muscles with oxygen and nutrients.

The first stage

The first stage of exercise therapy is carried out immediately after the application of a fixing bandage. At this stage, the patient should daily perform the following course of exercises:

  • Bend and extend your fingers.
  • Make rotational movements with a brush.
  • Slowly rotate the shoulder joint.
  • Raise your shoulder while keeping your sore arm healthy.
  • Move the shoulder blades.

Exercises are required to be performed every day 2-3 times. It is forbidden to remove the fixing bandage during classes.

If painful sensations appear when performing any exercise, it is necessary to reduce the amplitude and speed of the movement.

The second stage

The second stage of rehabilitation gymnastics takes place after removing the retaining bandage. At this stage, you can use the ball, expander and other items.

    Slowly tilt your head left, right, forward and backward. The back should be straight, feet shoulder w >

After doing the warm-up, you need to stand up straight and calmly stand for a minute, restoring breathing.

  • Put your hands on your shoulders, in this position rotate your shoulders 5 times forward and backward. The pace of execution is slow.
  • Place one hand behind your back, bending your arm at the elbow. Raise the other hand and put your fingers down behind the head. Take a deep breath, as you exhale try to connect the fingers of both hands behind your back. Hold in this position for 5-7 seconds, then relax and change hands. Repeat the exercise.
  • Put your hands behind your back at the level of the lower back and take them back on the exhale. Hold in this position for 10 seconds, and then return to its original position. Repeat 8 times.
  • Starting position as in the previous exercise. Grip your hands and pull them back and swing them from s >

  1. Put one hand on the head, and tilt the head to the shoulder of the tilted hand. Hold in this position for 10 seconds, and then change sides. Tension and tension should be felt in the muscles of the neck.
  2. Stretch your arms above your head and connect in the lock. Take a deep breath, as you exhale, stand on your toes and stretch as far as possible. Repeat 5 times.
  3. Put your feet shoulder width apart, make 5 inclines to each leg.
  4. Stand straight, straighten your back, draw in your stomach. Stand in this position for 1 minute.

The third stage

At the third stage of rehabilitation, the patient can freely move the injured limb and walk without a supporting bandage. At this stage, you need to strengthen the shoulder joint to consolidate the results of treatment. Recommended swimming, sports, morning exercises, yoga.

It must be remembered that the course of exercises is selected individually by the attending physician. This complex of exercise therapy is optimal for dislocation of the shoulder joint.

Exercises after dislocation (subluxation) of the shoulder

It is important to understand that shoulder dislocation and subluxation are not the same thing. Shoulder dislocation is a complete mismatch of the articular surfaces, and a subluxation is partial. But the exercises from this collection will be effective in the first and second case.

At the first suspicion of injury – immediately to the doctor. Only he can make the correct diagnosis and prescribe treatment.

This exercise program is aimed at strengthening the muscles and ligaments of the joint in combination with the main treatment. The technique is maximally adapted for independent rehabilitation at home. I also recommend going through 2-3 sessions of mild muscle relaxation with a qualified specialist.

Clothing should be loose, shoes preferably removed. All exercises (especially the first days) should be performed smoothly and gradually. Remember the important principle: “Endure weak pain, do not allow severe pain.”

Perform these exercises only with the permission of your doctor!

External resistance

Stand at the doorway and bend the elbow of the developed arm at 90 degrees. Press the back of the brush against the door frame and try to press your hand harder against the frame. Hold pressure for 5 seconds. 2 sets of 15 reps.

Internal resistance

Stand at the doorway and bend the elbow of the developed arm at 90 degrees. Put your palm against the door frame and try to press your hand harder against the frame. Hold pressure for 5 seconds. 2 sets of 15 reps.

Pillow compression

Take a pillow between your chest and forearms. Squeeze the pillow with your hands and hold for 5 seconds. 2 sets of 15 reps.

Isometric bending

Stand facing the wall, bend the developed arm in the elbow at 90 degrees and keep it closer to the body. Press the fist of the sick hand into the wall and press it. Hold this position for 5 seconds, then rest. 2 sets of 15 reps.

Isometric extension

Stand with your back to the wall, elbows bent at 90 degrees and rest against the wall. With a sick hand, press on the wall and hold for 5 seconds, then rest. 2 sets of 15 reps.

Isometric lead

Stand sideways, the arm being developed is bent at 90 degrees and rested against the wall. Press the elbow and forearm of your hand against the wall, as if you are trying to raise it. Hold this position for 5 seconds, then rest. 2 sets of 15 reps.

Bending shoulders

Stand straight, feet shoulder-width apart, arms hanging freely. Raise your arms straight in front of you and as far as possible. Hold for 5 seconds and then return to the starting position. 2 sets of 15 reps.

Shoulder extension

Stand straight, feet shoulder width apart. Bend the designed arm back (as shown in the figure) and hold for 5 seconds. Then return to starting position. Repeat 10 times.

Vertical wiring

Stand straight, feet shoulder-width apart, arms hanging freely. Take your arms to the sides (as shown in the figure) and raise them as far as possible. Hold for 5 seconds. Return to starting position. Repeat 10 times.

Active elbow

Carefully raise the palm of the hand being developed to the shoulder, bending the elbow as much as you can. Then maximize the elbow. 2 sets of 15 reps.

As soon as the exercises begin to be easy for you, take a little extra weight in your hand.

Internal rotation

Stand with your developed hand to the door. Fasten the end of the expander to the door at waist level, take the other end of the expander with your developed hand and bend it at the elbow at 90 degrees. Keeping the elbow pressed, rotate the forearm from the door to the body, and then slowly return to its original position. It is important to keep your forearm parallel to the floor. 2 sets of 8 to 12 repetitions.

Outdoor rotation

Stand with your developed hand from the door. Fasten the end of the expander to the door at waist level, take the other end of the expander with your developed hand. Bend it at the elbow at 90 degrees and put it on your stomach. Keeping the elbow pressed, rotate the forearm from the door – out. Then slowly return the hand to its original position. It is important to keep your forearm parallel to the floor. 2 sets of 15 reps.

Buttock lift

Sitting on a chair, put your hands on the seat on both sides. Lift the buttocks over the chair and hold for 5 seconds. Return to starting position. 2 sets of 15 reps.

Reverse butterfly

Fasten the end of the expander to a door or other fixed object. Take the loose end in each hand. Sit on a chair, bend your arms at 90 degrees. Try to keep your forearms upright and your elbows at shoulder level. Spread your arms to the sides and bring the shoulder blades together. 2 sets of 15 reps.

Shoulder rotation

Lie with your stomach on the table or on the edge of the bed, the designed arm hangs down. Slowly raise your straight arm to the side and up until it is parallel to the floor. Thumb pointing to the ceiling. Hold this position for 2 seconds, then return to the starting position. 2 sets of 15 reps. Take a small load in your hand when the exercise is no longer difficult.

Bending shoulders

Stand straight, arms relaxed. Slowly raise your hands to eye level and slightly spread apart. Point your thumbs up (toward the ceiling) and hold it for 2 seconds. Then slowly lower your hands. 2 sets of 15 reps. When the soreness during movement passes, pick up a small load.

Knee push up

Position: focusing on the knees and arms shoulder width apart, feet raised from the floor. Bend your elbows and lower your body to the floor. Return to starting position. 2 sets of 15 reps. Exercise is difficult, be careful in its implementation and do not rush.

Recovery after dislocation of the shoulder joint: exercises, massage

The human body is unique both in structure and, if possible, restored. If after a fall or impact, a dislocation of the shoulder joint occurs, it is important to consult a traumatologist immediately. In the first hours after the injury, you can still adjust the shoulder joint. After 24 hours, the recovery processes in the body are started, and the articulation of the bones is overgrown with connective tissue, which does not allow the joint to be adjusted to the anatomically correct position without surgery.

If the shoulder dislocation is not complicated, then conservative methods of treatment are used: the dislocation is corrected, and then a Deso fixation bandage or plaster cast is applied. In the period up to 4 weeks, the limb will be in a state of immobilization. At this time, it is very important to perform special exercises to restore the function of the shoulder joint after a dislocation.

Learn more about recovery techniques.

Treatment of shoulder dislocation involves an extensive range of measures aimed at restoring the functions of the shoulder joint. Rehabilitation is mandatory for patients, regardless of the severity of the injury and the timing of immobilization. The main recovery methods are:

  1. Physiotherapy. This stage is very important on the path to recovery. Exercises for the development of the shoulder joint are performed one day after repositioning and gradually move on to more complex exercises.
  2. Massage in combination with other methods brings undeniable benefits in the form of improved blood circulation, reduce hematomas, edema and strengthen muscles and ligaments.
  3. Physiotherapy: ultrasound, UHF, phonophoresis, electrical stimulation. Physiotherapeutic treatment does not include the use of medications. It has a positive effect on a damaged joint. Nevertheless, it is worth discussing the use of this or that procedure with your doctor, as there are contraindications.
  4. The use of orthopedic constructions as prescribed by the doctor.

Recovery therapy after dislocation

Exercise after any dislocation of the shoulder joint is done the day after the reduction. This is due to the fact that part of the upper limb will be without movement for a long time. The first exercises are performed with a brush of a damaged hand, fingers, in the area of ​​the forearm. Exercises make a damaged and healthy limb in turn. During this period, a combination of active movements of the free region of the arm and isometric muscle contractions — contractions of the muscles of the shoulder during its fixation — is useful. The main goal of these exercises is to prepare for the next stage of rehabilitation, training breathing, heart, and muscles of the shoulder girdle.

When the period of immobilization ends, and the bandage is removed from the damaged area, the next stage of rehabilitation begins. The injured limb is tied with a special scarf. The term, on average, is 2-3 weeks.

After consultation with a rehabilitologist, a special set of exercises is prepared that takes into account the individual characteristics of the patient:

  • health status;
  • age;
  • physical fitness;
  • place and type of dislocation;
  • methods of treatment.

After that, work begins with the help of exercise therapy. The movements are performed at an average pace, the scarf is left on the hand. Often exercises are done with emphasis on a healthy hand or with its help. Begin exercises from a sitting position. The basic complex consists of the following exercises:

  1. connection and separation of the blades;
  2. flexion and extension of the shoulder joint;
  3. shoulder movements in a circle, while observing the minimum amplitude;
  4. raising the hand and a slight delay in the extreme position;
  5. flexion and extensor movements with fingers;
  6. lifting the limbs forward and then down;
  7. exercises for the wrist joint: abduction, lifting, etc .;
  8. abduction of both limbs behind the back;
  9. hand swing movements.

As the muscles recover and the physical condition improves, the load can gradually increase. It is already allowed to do exercises using weights, such as dumbbells, a gymnastic ball and others. The movements are bolder, with greater amplitude. Hurry is contraindicated at this stage. Initially, it is worthwhile to achieve painless movements without improvised means and additional weight, only then take a large load.

Physical therapy is designed to strengthen the muscles of the shoulder girdle, so the choice of exercises after removing the scarf is expanded:

  1. raising the arms forward without weighting, then with dumbbells – the weight of the dumbbells increases gradually, based on the patient’s recovery rate;
  2. lifting the limbs up without weight, then with weight;
  3. circular movements clockwise and counterclockwise;
  4. abduction of arms in different directions;
  5. simultaneous lifting of the leg bent at the knee and the arm bent at the elbow;
  6. raising straight arms with dumbbells or the ball up from a lying position;
  7. resistance exercises;
  8. throwing the ball with both hands.

The training scheme is based on the principle of increasing the complexity of movements. The number of repetitions is from 7 to 12 times.

Care must be taken in how the shoulder responds to the load it receives, as well as how this load corresponds to the patient’s condition. For negative symptoms, you should consult your doctor. If pain suddenly appears, numbness of the hands, increasing swelling, it is recommended to stop the exercise therapy and visit a specialist.

Special attention is required to perform exercise therapy after a complicated dislocation of the shoulder joint, as well as after surgery. The gypsum splint is applied for up to one month, while the limb is completely fixed from the hand to the shoulder joint. Gymnastics with increased load is allowed to be performed no earlier than three months after the operation. High efficiency workouts can be achieved by performing them in the pool. Due to the implementation of a set of exercises in water, the load on the joint will be minimal.

Massage plays an important role in the recovery process after dislocation of the shoulder. Massage is prescribed by a doctor and performed by a professional masseur. Rehabilitation is a responsible process, and any wrong movements can cause complications.

Start the massage three days after the injury. Actions during the session are smooth and consist of stroking, rubbing and kneading movements. It is important that the patient does not experience severe pain. During the massage, blood circulation in the tissues is restored, muscle tone is increased, ligaments are strengthened, muscle atrophy is prevented. A session takes a quarter of an hour.

If you follow the recommendations of your doctor and perform a set of exercises to restore motor activity in the shoulder joint, recovery will take no more than six months. The value of rehabilitation measures is a comprehensive impact on the damaged area and minimizing possible complications.

Stroganov Vasily Orthopedic traumatologist with 8 years of experience.

Recovery after dislocation of the shoulder joint: exercises, massage

The human body is unique both in structure and, if possible, restored. If after a fall or impact, a dislocation of the shoulder joint occurs, it is important to consult a traumatologist immediately. In the first hours after the injury, you can still adjust the shoulder joint. After 24 hours, the recovery processes in the body are started, and the articulation of the bones is overgrown with connective tissue, which does not allow the joint to be adjusted to the anatomically correct position without surgery.

If the shoulder dislocation is not complicated, then conservative methods of treatment are used: the dislocation is corrected, and then a Deso fixation bandage or plaster cast is applied. In the period up to 4 weeks, the limb will be in a state of immobilization. At this time, it is very important to perform special exercises to restore the function of the shoulder joint after a dislocation.

Learn more about recovery techniques.

Treatment of shoulder dislocation involves an extensive range of measures aimed at restoring the functions of the shoulder joint. Rehabilitation is mandatory for patients, regardless of the severity of the injury and the timing of immobilization. The main recovery methods are:

  1. Physiotherapy. This stage is very important on the path to recovery. Exercises for the development of the shoulder joint are performed one day after repositioning and gradually move on to more complex exercises.
  2. Massage in combination with other methods brings undeniable benefits in the form of improved blood circulation, reduce hematomas, edema and strengthen muscles and ligaments.
  3. Physiotherapy: ultrasound, UHF, phonophoresis, electrical stimulation. Physiotherapeutic treatment does not include the use of medications. It has a positive effect on a damaged joint. Nevertheless, it is worth discussing the use of this or that procedure with your doctor, as there are contraindications.
  4. The use of orthopedic constructions as prescribed by the doctor.

Recovery therapy after dislocation

Exercise after any dislocation of the shoulder joint is done the day after the reduction. This is due to the fact that part of the upper limb will be without movement for a long time. The first exercises are performed with a brush of a damaged hand, fingers, in the area of ​​the forearm. Exercises make a damaged and healthy limb in turn. During this period, a combination of active movements of the free region of the arm and isometric muscle contractions — contractions of the muscles of the shoulder during its fixation — is useful. The main goal of these exercises is to prepare for the next stage of rehabilitation, training breathing, heart, and muscles of the shoulder girdle.

When the period of immobilization ends, and the bandage is removed from the damaged area, the next stage of rehabilitation begins. The injured limb is tied with a special scarf. The term, on average, is 2-3 weeks.

After consultation with a rehabilitologist, a special set of exercises is prepared that takes into account the individual characteristics of the patient:

  • health status;
  • age;
  • physical fitness;
  • place and type of dislocation;
  • methods of treatment.

After that, work begins with the help of exercise therapy. The movements are performed at an average pace, the scarf is left on the hand. Often exercises are done with emphasis on a healthy hand or with its help. Begin exercises from a sitting position. The basic complex consists of the following exercises:

  1. connection and separation of the blades;
  2. flexion and extension of the shoulder joint;
  3. shoulder movements in a circle, while observing the minimum amplitude;
  4. raising the hand and a slight delay in the extreme position;
  5. flexion and extensor movements with fingers;
  6. lifting the limbs forward and then down;
  7. exercises for the wrist joint: abduction, lifting, etc .;
  8. abduction of both limbs behind the back;
  9. hand swing movements.

As the muscles recover and the physical condition improves, the load can gradually increase. It is already allowed to do exercises using weights, such as dumbbells, a gymnastic ball and others. The movements are bolder, with greater amplitude. Hurry is contraindicated at this stage. Initially, it is worthwhile to achieve painless movements without improvised means and additional weight, only then take a large load.

Physical therapy is designed to strengthen the muscles of the shoulder girdle, so the choice of exercises after removing the scarf is expanded:

  1. raising the arms forward without weighting, then with dumbbells – the weight of the dumbbells increases gradually, based on the patient’s recovery rate;
  2. lifting the limbs up without weight, then with weight;
  3. circular movements clockwise and counterclockwise;
  4. abduction of arms in different directions;
  5. simultaneous lifting of the leg bent at the knee and the arm bent at the elbow;
  6. raising straight arms with dumbbells or the ball up from a lying position;
  7. resistance exercises;
  8. throwing the ball with both hands.

The training scheme is based on the principle of increasing the complexity of movements. The number of repetitions is from 7 to 12 times.

Care must be taken in how the shoulder responds to the load it receives, as well as how this load corresponds to the patient’s condition. For negative symptoms, you should consult your doctor. If pain suddenly appears, numbness of the hands, increasing swelling, it is recommended to stop the exercise therapy and visit a specialist.

Special attention is required to perform exercise therapy after a complicated dislocation of the shoulder joint, as well as after surgery. The gypsum splint is applied for up to one month, while the limb is completely fixed from the hand to the shoulder joint. Gymnastics with increased load is allowed to be performed no earlier than three months after the operation. High efficiency workouts can be achieved by performing them in the pool. Due to the implementation of a set of exercises in water, the load on the joint will be minimal.

Massage plays an important role in the recovery process after dislocation of the shoulder. Massage is prescribed by a doctor and performed by a professional masseur. Rehabilitation is a responsible process, and any wrong movements can cause complications.

Start the massage three days after the injury. Actions during the session are smooth and consist of stroking, rubbing and kneading movements. It is important that the patient does not experience severe pain. During the massage, blood circulation in the tissues is restored, muscle tone is increased, ligaments are strengthened, muscle atrophy is prevented. A session takes a quarter of an hour.

If you follow the recommendations of your doctor and perform a set of exercises to restore motor activity in the shoulder joint, recovery will take no more than six months. The value of rehabilitation measures is a comprehensive impact on the damaged area and minimizing possible complications.

Stroganov Vasily Orthopedic traumatologist with 8 years of experience.

Shishkevich Vladimir
Shishkevich Vladimir
Orthopedic doctor, traumatologist
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I have been treating joints for many years. I can say with confidence that the joints are always treatable, even in the very ripe old age.

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