Home Exercises for the Unstable Shoulder.
Last updated Monday, October 09, 2006
ConclusionWhat are some tips for doing exercises for an unstable shoulder? If you have difficulty keeping your shoulder stable, try using the
"training tape" technique. Have someone apply some tape to the back of
your shoulder joint (from the shoulder blade to the back of the arm)
while you have your arm elevated straight out to the side. This tape
will tend to keep the shoulder blade and your arm lined up and stable
while you bring the arm forward. Just like with training wheels on a
bike, once you have learned the technique of balance, you can discard
the training tape.
As you gain strength and coordination, try to carry out
progressively more of your usual activities, concentrating on keeping
the ball of your shoulder in the socket. Avoid activities and positions
that threaten your shoulder's stability, while practicing those that
you can perform with confidence. Swimming, rowing, and using cross
country ski simulators are all good exercises for developing strength,
coordination, and endurance. They also have the advantage of exercising
both shoulders at the same time.
Persistent, regular sessions of these exercises are essential for
success. One cannot say that "exercises don't help" unless you have
adhered to a quality program for at least six months. Please keep a
daily log of your exercise sessions so your doctor can review it when
you return to the office.
In summary, the cornerstones of the rehabilitative program are
- avoid letting your shoulder pop out,
- strengthening the rotator cuff muscles,
- optimizing the strength and endurance of the muscles that control your scapula, and
- regaining the technique and confidence in normal use of your shoulder.
Remember that the shoulders of many athletes such as gymnasts are
quite lax yet are stabilized by excellent muscle strength and learned
techniques of neuromuscular control. Only exercises and training can
reestablish proper use of your shoulder.
Disclaimer
This resource has been provided by the University of Washington Department of Orthopaedics and Sports Medicine as general information only. This information may not apply to a specific patient. Additional information may be found at http://www.orthop.washington.edu or by contacting the UW Department of Orthopaedics and Sports Medicine.
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