Shoulder Dislocation & Instability Rehab (BEST Strengthening & Stretching Exercises + Education)

Summary

This video provides a comprehensive guide for shoulder rehabilitation, focusing on exercises for strength, mobility, and power. It covers both weightbearing and non-weightbearing exercises, such as wall catches, plyometric push-ups, and ball dribbles. The script offers insight into programming options for different individuals, from older adults to younger athletes. The process emphasizes gradual progression, building strength, and assessing readiness to return to sport using key criteria and tests. Key advice includes continued rehabilitation even after returning to activity, with a focus on increasing intensity and volume over time.

Takeaways

• 😀 Focus on restoring shoulder range of motion before progressing to advanced exercises.
• 😀 Weight-bearing exercises like wall catches help build shoulder strength and control during deceleration.
• 😀 Plyometric exercises, such as explosive push-ups and medicine ball throws, increase intensity and power for shoulder rehab.
• 😀 Non-weight-bearing exercises like ball drops and dribbles strengthen shoulder control at various angles.
• 😀 Gradually progress from basic movements to more challenging exercises like plyometric push-ups and overhead slams.
• 😀 Rehab programs should be tailored to individual needs, such as age, sport-specific goals, and recovery stage.
• 😀 It's important to pass readiness tests, like the closed kinetic chain upper extremity stability test, before returning to sport.
• 😀 A passing score for the closed kinetic chain test is 21 touches or more over three sets of 15 seconds.
• 😀 Safe return to sport requires full or near-full shoulder range of motion, psychological readiness, and 90% strength compared to the uninjured side.
• 😀 Even after returning to sport, continue rehab exercises to prevent reinjury and gradually increase training intensity.

Q & A

What is the primary focus of the rehabilitation exercises outlined in the video?

The primary focus is on restoring shoulder strength, power, control, and range of motion for individuals recovering from shoulder injuries. The exercises help to rebuild confidence in weight-bearing positions and prepare the shoulder for return to sport.

How can weight-bearing exercises help in shoulder rehabilitation?

Weight-bearing exercises, like wall catches, involve controlling deceleration and gradually progressing from kneeling to standing positions. These exercises strengthen the shoulder by mimicking real-life forces and movements, aiding in recovery by improving force absorption and generation.

What is the role of plyometric components in shoulder rehabilitation?

Plyometric components, such as explosive push-ups, add intensity to shoulder rehabilitation exercises. By incorporating quick, powerful movements, they help to improve shoulder stability, strength, and responsiveness, essential for athletes returning to high-demand sports.

What types of non-weight bearing exercises are suggested for shoulder rehabilitation?

Non-weight bearing exercises include ball drops with a weighted ball, ball dribbles against a wall, and partner throws with a tennis or lacrosse ball. These exercises focus on shoulder stability at various angles and can help build strength and control in non-weight bearing positions.

How do medicine ball exercises contribute to shoulder rehabilitation?

Medicine ball exercises like chest passes, shotput throws, and overhead slams help to develop explosive power, rotational strength, and shoulder control. These exercises are beneficial for athletes needing dynamic shoulder movements and can be tailored to progress in intensity and volume.

What is the recommended programming for shoulder rehabilitation exercises?

For ball-based exercises, perform 2-3 sets of 30-60 seconds of total work. For explosive and plyometric exercises like push-ups or medicine ball throws, aim for 2-3 sets of 4-8 reps, focusing on speed and control with each repetition.

What factors affect the rate of progression in shoulder rehabilitation?

Progression rates vary depending on the severity of the injury, individual symptoms, tolerance, and function. If surgery was involved, progression is also influenced by when the physical therapist or surgeon lifts certain precautions.

What should be the primary goals of rehabilitation for an older patient with no sport-related goals?

For an older patient, the focus should be on restoring shoulder range of motion, building confidence in weight-bearing positions, and incorporating a few accessory exercises. Rehabilitation may occur 3 days per week, focusing on gradual improvement and function.

How does a younger athlete’s rehabilitation program differ from that of an older patient?

A younger athlete may focus on more intense rehabilitation, incorporating a variety of exercises that build strength, power, and endurance. They may split their workouts over 2-4 days a week and focus on exercises that prepare them for sport-specific movements.

What are the three main criteria for safely returning to sport after shoulder rehabilitation?

The three main criteria are: 1) achieving full or near-full pain-free range of motion, 2) being psychologically ready, and 3) demonstrating shoulder strength and power greater than 90% compared to the uninjured side. These ensure that the athlete is properly prepared for sport.