Shoulder instability
Exercises for shoulder instability
Seek professional help if:
- It’s your first dislocation/ injury
Your arm may be put in a sling if it’s just happened. Your doctor or physiotherapist will advise you on when to remove it to exercise. How long you should use a sling varies from person to person and we recommend that you work closely with your physiotherapist, who will guide you on how long to continue using it.
It may be necessary to avoid activities that involve lifting your arm over your head, or contact sports for the first 3 months after the dislocation. Although you will need to make changes to the activities you do, this does not mean that you have to stop moving or using your shoulder altogether. In fact, it is important to try to move the shoulder as soon as pain allows.
8-12 weeks later and also those with recurrent dislocations:
The exercises are designed to build the strength, control and feeling of stability in your shoulder.
Exercises for Shoulder Instability
How often should I practice my exercises?
Aim to do these exercises 5 times per week. (i.e. have 2 recovery days staggered throughout the week).
How many exercises should I do?
You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks).
You should see mild improvements in your symptoms after 6 weeks, but it can take between 3 and 6 months to see more significant changes. If you do not see progress, seek a physiotherapy referral for a more individualised programme.