![Shoulder Dislocation/ Instability [肩关节脱位]](https://images.unsplash.com/photo-1603309288253-08db72e5117d?ixlib=rb-4.1.0&q=90&fm=jpg&crop=entropy&cs=srgb&w=3840)
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Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises daily in this sequence while waiting for your physiotherapy appointment. 📅
Scapular Retraction
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin sitting in an upright position.
- Move: Gently squeeze your shoulder blades together, relax, and then repeat.
- Tip: Make sure to maintain good posture during the exercise.
Isometric External Rotation
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin in a standing upright position with your elbow bent at 90 degrees and a towel roll between the involved arm and wall.
- Move: Keeping your elbow tucked, push your arm into the wall as if you are rotating your forearm outward. Relax and repeat.
- Tip: Make sure to keep your hips and shoulders facing forward and maintain a gentle chin tuck throughout the exercise.
Isometric Internal Rotation
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin standing upright, facing a door frame, with your elbow bent at a 90-degree angle and a towel between the inside of the hand and wall.
- Move: Keeping your elbow tucked, push your arm into the door frame as if you are rotating your forearm inward. Relax and repeat.
- Tip: Avoid shrugging your shoulders as you move the umbrella, and allow your uninvolved arm to direct the movement.
Videos and instructions from Medbridge and OrthoIndy
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