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Strengthening a dislocated shoulder MANY years later?

Answered on August 19, 2014
Created April 02, 2012 at 5:26 AM

Over a decade ago, I dislocated my shoulder. Hospital trip to get it shoved back in and walking around for a week with my arm in a sling. Since then, once or twice a year, I'll over-extend too quickly and it'll pop back out. The wince of pain is usually enough for the muscles to spasm and pull everything back together, leaving me with a couple days of bruised muscle.

Fast forward to present day, I started eating Paleo/Primal/PHD back in mid-January. Been getting my vitamin D and my vitamin K2, my magnesium, and my leafy greens. And I finally took the plunge and signed up for some fitness classes (yes, strength and conditioning, not cardio).

Anyways, class starts off with some warmup calisthenics including jumping jacks. Jump. Jump. Pop. Wince. Ow. Hmm, maybe it was just a fluke? Jump. Jump. Pop. Ow. Okay, not a fluke. (Rest of the class went just fine ... other than pointing out how generally out-of-shape I am.)

So, does anybody have any tips, tricks, pointers, guides, foods, or exercises I should be doing to strengthen up that shoulder (a decade after the fact)?

66974b2cb291799dcd661b7dec99a9e2

(11121)

on April 02, 2012
at 02:14 PM

+1 Aye kettlebells have helped my shoulders immensely as well as my posture and overall core strength.

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4 Answers

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Medium avatar

on April 02, 2012
at 08:58 AM

Kettlebells have fixed more shoulders than doctors. No joke. Builds flexibility and STRENGTH while pulling the shoulder deeply and tightly into the socket. Ditch the rubber bands.

Clean and Press Turkish Getup

66974b2cb291799dcd661b7dec99a9e2

(11121)

on April 02, 2012
at 02:14 PM

+1 Aye kettlebells have helped my shoulders immensely as well as my posture and overall core strength.

0
Bb2adc4df725b56e99e0652c0feb4640

(254)

on April 02, 2012
at 07:56 AM

Eating some gelatin probably can't hurt. Give your body some raw materials to heal itself with.

0
77877f762c40637911396daa19b53094

(78467)

on April 02, 2012
at 06:57 AM

Go to a sports physiotherapist. They will give you some exercises you can do at home with resistance bands.

0
96bf58d8c6bd492dc5b8ae46203fe247

(37227)

on April 02, 2012
at 05:51 AM

It's important to get advice on this one--you can do amazing stuff with muscle tone but joint tissues are more complex. They just get worse and worse with repetitive motion.

I tried aerobics with wobbly shoulders (congenital) and took less than 18 months to need shrink-surgery for my joint capsule. I was told I couldn't do anything, but I've found I can challenge my muscles as long as I keep my shoulder joints in one position--no arm swinging,ever. My hips are wobbly as well but fortunately walking/cycling are okay because my knees stay fairly close together.

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