Which exercises can help me stabilize the shoulder?
After a traumatic dislocation of the shoulder joint or in cases of general instability, it is necessary and useful to perform stabilization exercises to reduce the risk of a new injury. In this case, it is important to ensure that the exercises are performed correctly under the supervision of a physician or physiotherapist. Immediately after the accident, weights should not be used, later you can use aids such as Therabands, Pezzi ball or weights.
In general, the shoulder joint should be strengthened in every direction of movement of the so-called rotator cuff and only light weights should be used initially. Exercises are, for example, dumbbell pressing in lying and sitting position, side lifting, dumbbell rowing, rotation exercises on the cable pulley or with the Theraband, or the shoulder-wide arm support with relief of the legs by a Pezzi ball. In addition to strengthening exercises, stretching exercises from yoga practice can also strengthen the shoulder girdle and prevent injuries. All these exercises should be performed under the direction of a trained physiotherapist, trainer or physician and their intensity should be increased only slowly.
Duration and healing of a dislocated shoulder
In many cases, even a single traumatic shoulder dislocation leads to permanent instability of the shoulder joint. After a shoulder dislocation it is important to wear a shoulder bandage for several weeks. Depending on the type of treatment and the post-treatment plan, this can take between 10 days and 6 weeks.
With conservative treatment it is often only 2-3 weeks, with open surgery it can even be 6 weeks.The shoulder bandage should also be worn urgently at night during the first 4-6 weeks. It is important that no active movements of the shoulder joint are performed on your own during this period. Mobilization takes place after consultation or together with a physiotherapist.
Above all, abduction (abduction) and external rotatory movements, as well as movements of the arm behind the body should not be carried out actively, as the risk of a renewed dislocation is increased here or the result of the operation can be damaged. After approx. 6 weeks, active movements may be started carefully with conservative treatment.
First of all, however, the use and wearing of weights must be avoided! Basically, weights of more than 10 kg should not be lifted with this arm, even in the long term, because there is a risk of dislocation. After an operation, depending on the type of procedure, active movements may only be started from the 7th – 12th week.
Before this time, only passive and active training with assistance is allowed. Weights over 5kg should be avoided. Healing is often only possible through an operation.
From the 3rd month after the operation, weight training is allowed again. If a shoulder dislocation is treated conservatively, i.e. not surgically, it must be immobilized for a while and treated physiotherapeutically. Particularly in the case of physical work, the doctor may put the patient on sick leave for several weeks.
A shoulder dislocation can lead to chronic instability, so excessive stress should be avoided at first. Recommendations are for 6 weeks, during which no weights over 2 to 3 kg should be carried. A shoulder operation requires immobilization with a sling for about three weeks.
Here too, physiotherapy, strengthening and coordination exercises should be performed consistently. In the following weeks, the emphasis is then placed on regaining free mobility and strengthening the shoulder muscles. Since the healing process can take a different course for each patient, the course must be observed individually with the doctor and the physiotherapist.
Weight training and overhead sports should be avoided in the first 6 months. In the ideal case, the shoulder is almost fully usable again after half a year. Nevertheless, attention must be paid to pain or unpleasant perceptions in the shoulder area during shoulder-straining activities, as these can be signs of excessive strain or even a possible renewed dislocation.
A fresh shoulder dislocation is a very painful procedure for the vast majority of patients. The shoulder is held in a relieving position by those affected. If the dislocated shoulder is not a first occurrence, but occurs repeatedly and the patient may be able to reposition the shoulder himself, some patients no longer experience such severe pain.
The course of the pain depends on the severity of the dislocation. If there is only a slight stretching of the ligaments, the pain is greatly reduced after 3-4 weeks. If, on the other hand, there are injuries to cartilage or tendons and ligaments, the pain can last for several months.
After the operation, patients often have a pain catheter for 5-7 days, which relieves the pain after the operation. In the following weeks during the post-operative period, the pain ideally decreases from week to week. Here, typical painkillers such as paracetamol, ibuprofen, Voltaren® and also Novalgin® can be used to help.
With all these painkillers, the intake must be discussed with the doctor. If the pain does not decrease even with painkillers and conscientious physiotherapy, it can be checked again whether further damage is present or has occurred. In general, in the first few weeks, immobilization and still movement by the physiotherapist is the key to advancing the healing process.
The risk of long-term damage is given with larger and repeated luxations. In this case, omarthrosis (arthrosis of the shoulder) can be accelerated, which can result in pain and restricted movement. In the case of non-surgical treatment of a dislocated shoulder, the shoulder joint must be immobilized using a so-called Gilchrist bandage.
In most cases, it is worn for about two weeks. In this case, one should follow the doctor’s instructions.For about 6 weeks you should avoid external rotation and retroversion (movement sequence like throwing a handball over the shoulder) and not carry weights over 2 kg. Contact sports such as soccer or handball and weight training should only be resumed after 3 months because of the renewed risk of injury. Mobilization and stabilization exercises should, however, be carried out under the supervision of a physiotherapist right at the beginning in order to strengthen the shoulder and prevent permanent movement restrictions.
