Shoulder Dislocation & Instability Rehab (BEST Strengthening & Stretching Exercises + Education)

Summary by Krater

This video covers shoulder anatomy, dislocation, and instability types, followed by a comprehensive rehab program with exercises categorized into range of motion, weight bearing, accessories, compounds, and power and reactive movements, concluding with criteria for returning to sport.

From the video

Answers: How do you rehab shoulder dislocation and instability?

• shoulder anatomy
• shoulder dislocation
• shoulder instability
• traumatic vs atraumatic instability
• shoulder rehab exercises

Exercises

• Supine shoulder flexion with a dowel · dowel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Dumbbell pullover on a bench · dumbbell and bench · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Prone shoulder flexion with a dowel · dowel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Standing shoulder extension with a dowel · dowel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Standing lift-off · dowel and wall · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Prone lift-off · dowel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Supine shoulder external rotation with a dowel · dowel and towel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Prone shoulder external rotation · plate or towel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Supine shoulder internal rotation · weight · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Sleeper stretch · towel · 2-3 sets of 30-60 seconds or 10-20 repetitions
• Bird-dog progression · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Crawling · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Tall plank progression · bodyweight, wall, bench · 2-3 sets of 30-60 seconds, 2-3x a week
• Plank plus · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Plank plus to downward dog · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Downward dog toe taps · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Plank variations · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• Side plank progression · bodyweight · 2-3 sets of 30-60 seconds, 2-3x a week
• External rotation isometric · wall, door frame, band, cable · 2-3 sets of 10-15 repetitions or 30-45 second holds, 2-3x a week
• Shoulder elevation exercises · wall, loop band, dumbbells · 2-3 sets of 10-15 repetitions or 30-45 second holds, 2-3x a week
• As, Ts, and Ys · cable, band, bodyweight · 2-3 sets of 10-15 repetitions or 30-45 second holds, 2-3x a week
• Push up · bodyweight, bench · 2-3 sets of 5-20 repetitions, 2-3x a week
• Inverted or TRX rows · TRX, bar · 2-3 sets of 5-20 repetitions, 2-3x a week
• Barbell overhead press · barbell · 2-3 sets of 5-20 repetitions, 2-3x a week
• Wide grip lat pulldown · cable machine · 2-3 sets of 5-20 repetitions, 2-3x a week
• Single arm dumbbell overhead press · dumbbell · 2-3 sets of 5-20 repetitions, 2-3x a week
• Single arm lat pulldown · cable machine · 2-3 sets of 5-20 repetitions, 2-3x a week
• Bottoms-up overhead press · kettlebell · 2-3 sets of 5-20 repetitions, 2-3x a week
• Bottoms-up front rack carry · kettlebell · 2-3 sets of 5-20 repetitions, 2-3x a week
• Overhead carry · kettlebell · 2-3 sets of 5-20 repetitions, 2-3x a week
• Pull up · pull up bar · 2-3 sets of 5-20 repetitions, 2-3x a week
• Wall catch · wall · 2-3 sets of 4-8 repetitions
• Plyometric push up · bodyweight, wall, bench · 2-3 sets of 4-8 repetitions
• Ball drops · weighted ball, bench · 2-3 sets of 30-60 seconds total work
• Ball dribbles · weighted ball, wall · 2-3 sets of 30-60 seconds total work
• Partner ball toss · tennis ball, lacrosse ball · 2-3 sets of 30-60 seconds total work
• Medicine ball throws and slams · medicine ball · 2-3 sets of 30-60 seconds total work

What it concludes

• Younger athletes who receive stabilization surgery experience lower rates of recurrent instability and decreased need for future stabilization compared to those treated nonoperatively.
• A 2023 randomized placebo-controlled trial found that surgery where the joint capsule was tightened did not lead to better results than placebo surgery for atraumatic shoulder instability.
• Athletes who underwent an objective CBRTS testing protocol after arthroscopic Bankart repair had a 4.85 times increased likelihood of recurrent instability when they did not pass.
• Criteria for returning to sport include full or close to full pain-free shoulder range of motion, psychological readiness, and strength and power greater than 90% compared to the uninjured side.