Introduction
If you’re an athlete facing a dislocated shoulder, we know how tough it is to regain your strength and confidence. That’s why we’re here for you. Whether you play football, wrestle, or engage in any contact sport, our targeted exercises are crafted to rebuild shoulder stability and prevent future injuries, so you can get back to performing at your peak.
Understanding Shoulder Dislocations
A shoulder dislocation happens when the ball of your shoulder joint pops out of its socket, usually from a fall or hard hit. Once it’s happened, it’s more likely to happen again, especially if your shoulder muscles are weak. That’s why it’s so important to do exercises that strengthen these muscles and keep your shoulder stable.
Diagonal Reaches
The first exercise we recommend focuses on strengthening the rotator cuff muscles, which play a vital role in stabilizing the shoulder joint. For this exercise, you’ll need a resistance band and a wall.
Step-by-Step Guide:
- Set Up: Attach the resistance band in your arms. Stand facing the wall with your hands against it, as if you’re about to perform a push-up.
- Diagonal Reach: Push away from the wall to engage your shoulder muscles, then slowly reach diagonally upward direction with one hand then on the side and finally downward.
- Repetitions: Complete 15 repetitions, ensuring you feel a burn in your shoulder muscles. Keep your back straight and avoid arching.
This exercise helps your brain and body develop the necessary stability to keep your shoulder in place, even under pressure.
Reaches in Push-Up Position
Once you’ve mastered the diagonal reaches against the wall, it’s time to take it up a notch. This advanced version of the exercise is done in a push-up position, challenging your shoulder stability even further.
Step-by-Step Guide:
- Get Into Position: Start in a standard push-up position with your hands directly under your shoulders and your body in a straight line.
- Diagonal Reach: Similar to the previous exercise, slowly reach diagonally in different directions, but this time while supporting your body weight.
- Repetitions: Begin with 6 repetitions per side. Since this is more challenging, focus on control rather than speed.
This exercise not only builds strength but also enhances balance and coordination, crucial for athletes who need to maintain control during intense physical activity.
Shoulder Taps
Shoulder taps are another fantastic exercise to enhance stability and strength in the shoulder joint. This exercise mimics the demands placed on your shoulders during sports, especially those requiring quick reflexes and balance, like wrestling.
Step-by-Step Guide:
- Start in Push-Up Position: Begin in the same push-up position as the previous exercise.
- Tap and Stabilize: Slowly lift one hand off the ground and tap the opposite shoulder, then return it to the ground. Repeat with the other hand.
- Repetitions: Aim for 10 to 15 repetitions on each side, or perform the exercise for 20 to 30 seconds. Ensure you’re pushing away from the ground and not locking out your elbows to avoid hyperextension.
This exercise teaches your body to balance on one hand while stabilizing the shoulder, which is crucial for preventing dislocations during dynamic movements.
Tabletop Position Reach
For those ready to take their shoulder stability training to the next level, the tabletop position reach is an advanced exercise that challenges your shoulder stability in multiple directions.
Step-by-Step Guide:
- Get Into Tabletop Position: Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
- Reach and Stabilize: Slowly reach one arm forward and up against the wall, then with the other arm and return it to the starting position. Alternate arms with each repetition.
- Repetitions: Perform 4 sets of 5 repetitions on each side, focusing on maintaining stability throughout the movement.
This exercise helps athletes build the strength and stability needed to handle unpredictable forces and maintain shoulder health during high-impact sports.
Learn more about these exercises in this video
Be sure to check out our other videos as well to keep your shoulder in top condition. Watch here:
Conclusion
Recovering from a dislocated shoulder is just the first step. At Myokinetix, we’re committed to helping you not only recover but also strengthen your shoulder to prevent future injuries. These exercises are designed to enhance shoulder stability, making sure that your joints are strong and resilient, so you can focus on excelling in your sport.
How We Can Help
If you’ve recently dislocated your shoulder or want to prevent future injuries, our expert team at Myokinetix is here to guide you through every step of your recovery and athletic journey.
Book a call with us today, and let’s work together to get you back to peak performance.