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Shoulder Dislocation Exercises


What are shoulder dislocation exercises?

Shoulder dislocation exercises help decrease pain and swelling after a shoulder dislocation. They also help strengthen your shoulder and arm muscles. Stop if you feel pain.

  • Pendulum swings: Lean over a table. Rest the hand of your uninjured arm on the outer edge of the table. Gently swing your injured arm forward and backward, side to side, and in circles. Repeat 20 times in each direction. Increase how far you swing your arm as you get used to the exercise.
    Pendulum Swing
  • Shrugs: Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back and pinch your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
    Shoulder Shrugs
  • Punches: Lie on your back and extend your arms toward the ceiling. Lift your shoulders off the ground without bending your elbows. Lower your shoulders back to the ground. Repeat 30 times.

When should I contact my healthcare provider?

  • Your pain and swelling increase as you exercise.
  • You have pain at rest.
  • You have questions or concerns about shoulder dislocation exercises.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.