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Yoga Poses And Exercises For Dislocated Shoulder

A dislocated shoulder causes a great deal of pain leaving you unable to even bring your arm up to your chest. You could dislocate the same shoulder more than once. Unfortunately, dislocated shoulders are a recurring phenomenon. And, every time the shoulder gets dislocated, it becomes easier for the dislocation to recur. It could sometimes take a few weeks for the shoulder to heal. In some cases, you may have to wear a sling for several weeks and since your muscles weaken from disuse, you will have to undertake an exercise program to regain the strength and mobility of your shoulder once you are no longer wearing a sling. You have to be careful here because complete rest to the shoulder sometimes results in frozen shoulder. You must start gentle stretching exercises at least to prevent a frozen shoulder.

Yoga exercises for frozen shoulder:

1. Pendulum Swings:

To do this you will have to lean over the edge of a table and support your body weight with the healthy arm. Now, gently swing your injured arm in the following motions:

• Forward and backwards
• Side to side
• In circles

After some time, depending on the pain, increase the distance you are swinging your arm. Repeat the movements 20 times in all directions

2. Shrugs

Stand in Tadasana (Mountain Pose) both arms dangling limply by your sides. Now, raise both shoulders, simultaneously, up to your ears and hold there for a second. When pulling your shoulders back, pinch your shoulder blades together. Here too, hold for a second. Relax your shoulders and repeat the exercise 10 – 15 times.

3. Supine Punches

Lie on your back and point both arms straight at the ceiling. Without bending your elbows, raise your shoulders around 3 inches off your mat. Lower them back to the mat and keep doing this 20 – 30 times.

This healthy Yoga exercise plan will strengthen and stabilize your shoulders and more importantly, help prevent a recurrence. In very few cases, you may need surgery to tighten the loose ligaments in your dislocated shoulder. Usually however, with care and Yoga practice, in a few weeks you will regain normal functioning of your shoulder.

A word of caution

When you use your shoulder and arms more, your Yoga therapist might tell you to rest and relax as much as possible to remain pain-free. However, if the shoulder does not heal in a few weeks, we suggest you see your doctor. For the first few of days, you should apply ice compresses to the dislocated shoulder for half an hour every couple of hours. This will help limit pain and swelling.

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