Loose Shoulder Exercises – Video

Call us at 281-633-8600 for an appointment.  In this video and article, Dr. J. Michael Bennett demonstrates simple exercises that can help prevent recurring shoulder dislocation and correct a loose shoulder.

These Loose Shoulder Exercises Can Help Prevent Shoulder Dislocation or Recurring Dislocation

These are exercises demonstrated by Doctor. J. Michael Bennett, a Board Certified Orthopedic Surgeon and Fellowship Trained Sports Medicine Physician.  We accept Aetna,

The shoulder joint is made up of three bones: the shoulder blade (Scapula), the collarbone (Clavicle) and the upper arm bone (Humerus). (Photo credit: Wikipedia)

Cigna, United Healthcare and most other medical insurance plans, and we serve patients from the Metro Houston area through offices in Sugar Land TX.

This information is for educational purposes only.  It’s not intended as a substitute for professional medical advice, diagnosis, or treatment.  You should not start an exercise program or act upon any information provided here without first seeking medical advice from a physician.

Here’s a transcript of the video:

The next set of exercises I want to talk about today has to do with what’s called multi-directional instability.  These can also be thought of as loose shoulder exercises.  A loose shoulder occurs when you notice that a shoulder recurrently dislocates or you know somebody that can actually voluntarily pop their joints out of place.  A lot of times you can easily treat these types of situations with a good strengthening program and getting in with a really good physical therapist who will work with you in regards to that shoulder.  So I’ll just go ahead and show you a couple of loose shoulder exercises that you can do for any kind of shoulder instability.  And again, you do these loose shoulder exercises to prevent you from having a dislocation or recurrent dislocation.  This is not intended for anybody that’s had any kind of surgery; this is before the accident’s occurred or before surgery’s done to prevent this type of injury from happening.

First off you can start patients with very simplistic isometric exercises, which are just contraction of the musculature of the shoulder.  It’s very simple, such as shoulder shrugs.  Hold for a count of ten seconds and then relax.  Hold for a count of ten seconds and relax.  That’s very basic.  Next thing is isometric contractions of the biceps and the anterior deltoid.  Hold the arm up, this is the other arm that you use for resistance.  Flex and relax.  Flex and relax.  Then you would actually cup the other side of the arm, push down and relax, push down and relax.  That will help strengthen the bicep/triceps aspect.  Like I said this is very basic and basically just gets the muscles firing.

Another thing that’s very important is the scapular region which is the shoulder blade.  You want to make sure you have very strong scapular muscles and a very strong and stable scapular thoracic joint.  The best way to do that is to pull your arms back, and hold for a count of ten and relax.  Pull your arms back, hold for a count of ten and relax.  Patients sometimes pretend someone’s holding a quarter between their shoulder blades and they try to hold it in place for a count of ten seconds and relax.  Actually to pull your shoulder blades down toward your ribcage keeps those shoulder blades from flailing out and helps balance out the shoulder.

If you have any questions about the information provided in the video, please contact our office for an appointment at 281-633-8600.

Dr. J. Michael Bennett

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