Dislocated Shoulder 4 months ago, need a good workout routine please

[Sparkos]

Ok so i used to go to gym a fair bit but stopped for a while. Then i dislocated my shoulder playing soccer and now i want to build it up cause it feels really weak.

I've done all the rehab exercises and i've kinda started my own routine but would like to know what others think cause i've been told to stay clear of alot of exercises which doesnt leave much to do. Eg: Bench, Any exercises above head, Dips etc

I've looked up alot of rotator cuff exercises and thats basically what my routine consists of apart from general arm, back, and legs exercises.

I generally work long hours so i need a routine split up into 2 or 3 days.

If anyone can provide some help with a routine and possible supplements that would help get my shoulder back to being strong again that would be great. Thanks!

 

[dommer]

Ok so i used to go to gym a fair bit but stopped for a while. Then i dislocated my shoulder playing soccer and now i want to build it up cause it feels really weak.

I've done all the rehab exercises and i've kinda started my own routine but would like to know what others think cause i've been told to stay clear of alot of exercises which doesnt leave much to do. Eg: Bench, Any exercises above head, Dips etc

I've looked up alot of rotator cuff exercises and thats basically what my routine consists of apart from general arm, back, and legs exercises.

I generally work long hours so i need a routine split up into 2 or 3 days.

If anyone can provide some help with a routine and possible supplements that would help get my shoulder back to being strong again that would be great. Thanks!

if you havent got a mri and xray yet i highly suggest you do that first my dislocated shoulder ended up needing 4.5 hours of surgery to fix it the shoulder is a easy joint to **** up an after it comes out of place the first time it start to dislocate easier every time mine got to the point where if i put a shirt on the wrong way it would come out of place i even woke up with it out of place a couple times good luck hopefully you didnt **** it up to bad yet

to give yo ua clue as to the recovery time after it dislocated the first time i spent 2 months in a sling (severely sprained all my shoulder muscles alon with the dislocation) after surgery i spent 2.5 months in 2 different types of slings and then over 6 month in PT mine was a very bad case though but still get it checked out

 

[Sparkos]

Yeah it was put back in by the hospital with xrays and ultrasounds and they said everything is in its normal place and everything like that. They did tell me next time it will happen easier and i can feel that just from how weak my shoulder is and how vulnerable it feels when i do certain things (usually above my head).

Mine was fully dislocated and was out for about an hour and a half. Longest hour and a half of my life i can tell you. I'm just after some advice as to what exercises to do and what not to do, and also some supplements to help strengthen the ligaments and tendons.

 

[dommer]

Yeah it was put back in by the hospital with xrays and ultrasounds and they said everything is in its normal place and everything like that. They did tell me next time it will happen easier and i can feel that just from how weak my shoulder is and how vulnerable it feels when i do certain things (usually above my head).

Mine was fully dislocated and was out for about an hour and a half. Longest hour and a half of my life i can tell you. I'm just after some advice as to what exercises to do and what not to do, and also some supplements to help strengthen the ligaments and tendons.

xrays and ultar sounds dont let you see the condition of the ligaments which are very easy to mess up when you dislocate your shoulder

11/12ths of my ligament was detached it tore and stretched xrays said i was fine a mri revealed the real issue i have lost 30% of my overhead motion thanks to this injury

my advice is go see a specialist and get a mri thats the only way to know if the joint is at 100% shoulders get easier to dislocate every time you do it

for future reference the easiest way to put a shoulder back in place is to grab your elbow and pull straight down its gona hurt pretty bad but your arm will go back in place with out you having to go to the hospital

 

[Sparkos]

I dont think my shoulder is anywhere near as bad as yours dude. I've been cleared by 2 physio's to go back to weights and like i said i've got a few exercises but I just wanted to see what everyone else thought.

Seems like no one knows anything about rotator cuff exercises here...

 

[AUTO]

really depends how bad your shoulder is mate. I did mine twice and couldn't bench a 12kg dumbell (motor cross) , felt like it was going to pop out. a year went by and i was fine. i have know about people using elastics, that way you determine the pressure. but if i had a choice at the time year 2000 i would have had surgery. no health insurance was going to cost 7 g's. no key hole surgery at the time either.
mate of mine did his knee 10 weeks later his back on the bike. just shows how far its come.

 

[Sparkos]

See thats what i'm trying to say, my shoulder just feels a little weak and i need some exercises to help build it up. But i just want to know the right ones to do, and ones to steer clear of. I've got a routine and i pretty much do most of these exercises

http://www.bodybuilding.com/fun/sclark71.htm

and some of these

http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html

Is there anything else anyone can recommend doing and also keeping away from doing?

 

[dommer]

I dont think my shoulder is anywhere near as bad as yours dude. I've been cleared by 2 physio's to go back to weights and like i said i've got a few exercises but I just wanted to see what everyone else thought.

Seems like no one knows anything about rotator cuff exercises here...

mine didnt start out that bad it progressed to the point where i needed surgery it started wwith dislocating it 1 time and then it progressed to the point where surgery was needed never hurts to get the mri done and be 100% sure about it

 

[dommer]

stay away from over head movements for a while and standing rows

things ive had to do to get mine back in shape:
rows with the elastic bands 1 arm at time
then turn around and do a bench type motion
with your forearm perpendicular to you mid section rotate the arm out and after your done rotate it the other way
get a stick (pvc pipe works) and hold it with both hands behind your back and raise it up in a shrug motion (nice stretch)
lateral/front raises with a elastic band

thats a good bit of what they had me do in PT and i do all of these with the cable machines at the gym

 

[rugger48]

Goto T-nation do a search in articles for:

Roatary cuff stability or rotary cuff

Lower traps