Shoulder Injuries

F.A.S.T.

F.A.S.T.

New member
Ever since I dislocated my shoulder doing a Lincoln Flip it is extremely easy to pop it back out again. I went to the doctor the first time it happened and there were no broken bones, so you think I shouldn't have any problems with it. That, however, is not the case. Since then, I have have dislocated it twice and it was extremely easy to do. Just yesterday I slipped out on a down rail and it popped right on out. I'm so sick of being injured so easily.

So, does anyone know of any good shoulder exercises that would tighten my shoulder muscles back up?
 
Once your shoulder has already calmed down from the damage caused by dislocation then internal and external shoulder rotations are a good starting point. Basically, you keep your elbow at your side all the time and have your forearm at 90 degrees to your upper arm, which is inline with your torso (like holding a ski pole) and rotate your forearm in or out. You can use a cable weight machine for this, or physio bands (like a big rubber band) or similar for loading.

Another exercise I like can be best described as like drawing a sword. You'll need a cable machine for this and you start with the handle at waist height and on the opposite side to the arm your using. Then raise your arm diagonally across your body till your arm is fully extended up and to your side.

To be honest, you'd probably be best going to see a physio to get a training program to help you out. Generally bulking up you shoulders will help, as will padding, but once you've dislocated your shoulder it will keep getting easier to do it again. ON the plus side, it doesn't hurt a much the more you do it.

I learnt how to put it back in myself which, I felt, saved me a lot of pain waiting for a Doc to do it. However, if you mess it up you can mess yourself up even more so I wouldn't recommend learning how to do this and trying it unless it starts to happen regularly.

 
Just found this:

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If you've dislocated your shoulder then strengthening up your rotator cuff should help reduce the chance of it happening again and the exercises in the vid are the sort of thing I've gone through for rehab both pre and post surgery.
 
this may or may not help. in my case this does not help at all. all the subluxations and dislocations have stretched and/or torn the shoulder capsules in both shoulders. surgery is the only thing that can fix this...or develop enough scar tissue so that it helps hold the shoulder in.

what has helped me tremendously is building up my overall upperbody muscle mass. i have put on about 25lbs of muscle on my upperbody in the last couple years and it has greatly increased the stability of my shoulder. I built it up to be strong AND anatomically balanced. I had to spend an inordinate amount of time putting on mass in my upper back as that refused to grow for a while, and was very underdeveloped which probly contributed a little to the instability. The issue is that the lifting that put on that muscle also can hurt my shoulder so i really have to listen to my body and back off the training when it starts causing more issues than its correcting.
 
i have popped a shoulder out doing this. not a pleasant feeling when in the gym. i would suggest doing this with VERY light weight, and going for a "high rep burn" rather than muscle failure.

If your shoulder comes out through the bottom or back i would be really careful doing these.
 
I only dislocated my shoulder twice before I got surgery. Honestly it'll just keep coming out easier and easier. You will have to get surgery eventually. Try to put it off till the summer if you can.
 
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