Shoulder Out of Socket Fix (Shoulder Dislocation Rehab)
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- Опубликовано: 23 июл 2024
- Today's video discusses rehab exercises that are designed to help with a shoulder that has popped out of the socket, which is referred to as a shoulder dislocation. The exercises in this video are useful for people who were born with extra joint mobility and people who have suffered an injury where their shoulder was dislocated.
When the shoulder pops out of the socket it can lead to shoulder instability. Shoulder instability describes a condition of increased joint mobility that affects the passive restraints of the shoulder joint (labrum, capsule and ligaments) and can be broadly classified as traumatic or atraumatic.
Traumatic cases result from an injury and are usually present on only one shoulder (unilateral) and demonstrate increased mobility in only one direction (unidirectional).
Atraumatic cases, on the other hand, often present without an injury and demonstrate increased mobility on both shoulders (bilateral) and in multiple directions (multi-directional instability).
Although both classifications of instability can improve with rehab, improvements do vary by type. Research has demonstrated that approximately 15% of traumatic cases showed good to excellent results with exercise while 83% of atraumatic cases showed improvement. The truth of the matter is that some traumatic cases will not improve with exercise and will require surgical intervention.
If you suffer from instability of the shoulder, make sure to give conservative care, specifically, neuromuscular control and muscle strength & endurance exercises a try before rushing into surgical reconstruction.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including one for shoulder dislocation and joint instability. Click the link below to learn more and order a copy! a.co/d/1q3BjgP
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00:00 Introduction
00:32 Shoulder Dislocations
01:27 Exercise 1: External Rotation in Neutral
02:59 Exercise 2: Internal Rotation in Neutral
04:14 Exercise 3: 90/90 External Rotation
05:28 Exercise 4: 90/90 Internal Rotation
06:24 Exercise 5: Clocks and Taps
09:14 My Self-Guided Rehab Book
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My book includes a more comprehensive rehab program for shoulder dislocations and subluxations. Click the Amazon link below to learn more.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/5MWPr32
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Please see the video description box.@@JunMendoza-dg6ik
Thanks for the exercises it helped me a lot
Great to hear!
Great stuff!
Thanks!
This was super helpful, I'm working to take better care of my bad shoulder 🎉
Glad it was helpful!
Wonderful thank you the best doctor
You are welcome!
i dislocated my shoulder twice last year and then i did a surgery for the shoulder capsule because it was teared and then it happen that i had a contact and felt smth wrong in my shoulder and since that my shoulder not stable and it goes like half way out not full dislocated but half way and then it comes back alone like muscles get cramped and it pull the shoulder back in its place i don’t know what happen and it takes months to have appointment and see a doctor and now i try to do rotation exercises with band and walls and mobilization so u think with those exercises can bring things better or not
Hello , I really need something like this video that are easy for me to follow.
I had dislocated shoulder and this winter start paining. I will do it right away .thank you so much my dear!
God bless
I’m glad the video was useful and hope that the exercises help you!
My right shoulder arm is not as near mobile as my left shoulder due to injury in soccer. What shuld i do
Find a physical therapist and let them tell you what to do :)
Had an anterior shoulder dislocation around 4 weeks ago. 2 weeks on a sling pain free but around the 3rd week I started feeling pain on like the front part and rear part of my shoulders which I think is most likely the tendons. Doctor said 2 weeks no contact sport and didn't recommend any rehab exercises on my follow-up checkup. Wtf is wrong.
The labrum commonly causes pain on the front and the back of the shoulder and can mimic tendon pains. Usually, rehab will begin a few weeks after the first injury and will start with isometric shoulder contractions. My book has a comprehensive shoulder dislocation program that guides you through the exercises we use in rehab. Here is an Amazon link, if you want to learn more about my book.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/48W5PJh
Hi, after strengthening my shoulder, will I be able to throw the ball and lift weights again without fear of re-dislocation? I have dislocated my shoulder 3 times and the last time I dislocated it was a year ago. I threw a ball last night and I feel like something happened to my shoulder again... Although I think I'm being paranoid. Thanks in advance.
Some people are able to return to those activities after 12 to 16 weeks of strengthening. However, the effectiveness of rehab goes down when you have already suffered multiple joint dislocations. Some individuals who have experienced several joint dislocations end up requiring surgery to fully stabilize the joint.
this will not gonna make my shoulder pop out again... my sholder dont have full range and its stuck at 45 degree max i had anterior sholder dislocation
Which is the best strengthing exercise for posterior instability
It would be difficult to pick one single best exercise as we would focus on working all of the rotator cuff muscles in rehab in order to create a balanced forced couple across the joint. This is important in terms of reducing the risk of suffering future dislocations. My two rotator cuff videos below would give you examples of exercises you would want to incorporate.
ruclips.net/video/jJo1CbgXb_A/видео.htmlsi=Xw4T_wb94dWqJ_Ah
ruclips.net/video/1mPLuz3Ro_8/видео.htmlsi=ATMhrbgs9ACWQfA2
My book has a much more comprehensive rotator cuff rehab program that guides you through three phases of rehab and includes more of the exercises we would prescribe in physical therapy for instability. Here is an Amazon link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/dSuOkIG
I dislocated my shoulder and ended up tearing my anterior inferior glenoid labrum. Will I ever get my shoulder strength back again? I'll do anything just to get back to normal again. I'm afraid since it's a tear it'll never properly heal. I'm doing all the mobility and strength exercises you're suggesting and they're working great (feeling stronger every week)
Yes, it is definitely possible to regain your full strength and stability back. Surgery is really only necessary for people that continue to suffer shoulder dislocations. In case you are interested, my book has a more comprehensive shoulder instability program with other exercises that would help you. Here is a link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Depending on how big the tear is, but you could look into stem cells
I just subluxed my shoulder two days ago. When should I start this rehab program? Thank you for all your help.
Sorry to hear that. You can start these when they can be performed with mild (3/10) or less discomfort.
@@RehabScience Thank you for the reply 😊
Brother my front shoulder is damaged by a hard punch please suggest me what I do?
It’s hard to say for sure without knowing what was injured. However, with a punch, either the labrum of the shoulder or the tendons of the bicep or rotator cuff muscles could have been injured. The exercises in this video would be good to start with no matter what was injured. Skip any exercises that caused more than mild pain.
I have bought your book onlime on amazon
Thank you for ordering my book!
Can we do it for patient with Bankart lession
Yes, these exercises are good for a labral tear as well.
how many times a day/week should these exercises be done?
I would aim to complete them 3 to 4 times per week.
Please sir i dislocated my shoulders 2 months ago when lifting weights wrongly. It dislocated twice that day but now i can do pushups but i still can't lift heavy stuff without feeling pain will i ever get better? I really need to workout 😢
Many individuals are able to return to full function after one or two dislocations. However, it can take six months to one year of strengthening and rehab before things feel normal again.
@@RehabScience thank you so much you've just given me hope
I dislocated my shoulder a week ago 😢 when can i start these Exersice 💔its my second time of dislocating my shoulder
Sorry to hear about your dislocation. You can begin implementing these when they can be done with mild or less pain and if you can do them without feeling like your shoulder will dislocate again. This might mean performing a partial range of motion with some of the exercises and increasing range of motion as your shoulder becomes more stable again.
Hi, my age is 31. My shoulder has dislocated 4 times. The first time it happened, when I was 16 years old. The last time it dislocated is last year was after 3 years, and it happened while I was sleeping. And i have recently started light gym exercises. And I used to do a bit of gym exercise before this as well. Please suggest what I should do. Should I go for surgery, or can it be healed through rehabilitation? And for how long should I do rehab exercises? Please do reply
When the shoulder has dislocated more than once, surgery is usually needed to regain joint stability. Rehabilitation has a fairly high success rate in cases where the person has only dislocated once, but the success rate drops dramatically in people who have dislocated several times. If you want to try rehab first, I would recommend strengthening your shoulder for 3-4 months and then deciding if you think surgery is the best option.
@@RehabScience
Thanks. One last query. Are there any complications with surgery? There won't be any issues with movement, or won’t any fear of it dislocating again after surgery, right? And can I do normal exercises afterward? And Will it dislocate again after surgery?
@@ahtzazahsan8450 The only major downside to this surgery is that the healing and rehab process goes on for many months, which can be frustrating for some people. Your shoulder will not dislocate after this surgery unless you fall or suffer some sort of trauma in the future. The fear of dislocation will go away as well. Most people are able to return to all sports after going through the rehab process and regaining their strength and neuromuscular control.
Unfortunately I have dislocated my shoulder again during sleep after two stabilization surgeries. What rehab do you recommend? A 3rd surgery is high risk for nerve injury?
@@demie.owns.you.3123 So sorry to hear that. You would want to focus on exercises that improve strength and neuromuscular control of the rotator cuff and other muscles that surround and stabilize the shoulder joint. The exercises in this video should be helpful. My book has a more comprehensive shoulder instability program that walks you through three phases of rehab. It includes many of the other exercises we would prescribe in physical therapy to individuals who have dislocated their shoulder. Here is an Amazon link, if you want to learn more about my book. a.co/d/dhLoCUn
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