Shoulder instability
Exercises for shoulder instability
Seek professional help if:
- It’s your first dislocation/ injury
If you’ve just had a dislocation, your arm may be put in a sling. Your doctor or physiotherapist will advise when to remove it for exercises. The length of time you need to use the sling varies, so it’s important to follow your physiotherapist’s guidance.
You may need to avoid activities that involve lifting your arm overhead or contact sports for the first 3 months. However, this doesn’t mean you should stop using your shoulder altogether. In fact, it’s important to start moving your 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.