Shoulder Exercises

I have social shoulders - they pop out to visit from time to time.  Over the summer, my left shoulder partially dislocated, and the muscles covered for the shoulder.  There was no real pain, but a lot of mild discomfort and a reduction in the range of movement. The reason behind the partial dislocation?  I had been trying to strengthen the muscles around my shoulder to help prevent future dislocations! 

After using the tried and tested method of 'do absolutely nothing' for a few months, I started seeing a chiropractor, and this has helped my whole grumpy body feel better.  One downside is that as my shoulder muscles have learned (slowly) to relax again, it has meant there has been a time when my shoulder has been dislocating on a regular basis.

However, I think we have turned the corner, and the chiropractic manipulations, massage and exercise are stacking up against the dislocating tendencies!

This is a place to record my progress through the physio exercises.  These are a mixture of the ones set by my chiropractor, a former physio, and the exercises in an NHS booklet Rehabilitation after shoulder dislocation.

Shoulder Flexion  My first exercise is to lie down on my bed, with a walking stick between my hands.  The hands are shoulder-width apart.  Starting with the walking stick on the stomach, lift the walking stick up and over the head, until the upper arms are lying flat on the bed.  Hold for 5 seconds, and bring the arms back down.  Repeat 10 times, four times a day.

 

Scapula setting exercise Stand close to a wall.  Lay the forearms on the wall, fingers point to the ceiling.  The upper arms should be at shoulder height, and perpendicular to the body.  Draw the shoulder blades back and down, causing the muscles between to be squeezed. Hold for 10 seconds and release. Repeat 5 times, 4 times a day.

I've been doing these two exercises for a week, and the improvement is great.  There is so much more movement.  But there is still a long way to go.  As these exercises get too easy they will be replaced by other ones.  The shoulder flexion exercise can be made harder simply by standing up.