1. Shoulder Dislocation Rehabilitating Exercises by Ruben Hares-Rasler, BSc, NASM-CPT
Stretching Exercises
Pendulum
Passive Internal Rotation
Passive External Rotation
Strengthening Exercises
Standing Row
Internal Rotation
External Rotation
Trapezius Strengthening
Internal and External Rotation

2. Pendulum Frequency: 5 to 6 per week Volume: 10 repetitions, 2 sets
Directions: Provide support with one hand by placing
it on a counter or table and allow your other arm to
freely hang. Begin to swing your arm from the front to
the back with ease, then from left to right, and lastly
in a circular motion.
Technique: Do not allow your knees to lock and arch
your back.
(AAOS, 2014)

3. Passive Internal Rotation
Frequency: 5 to 6 per week
Volume: 30 seconds each side, 4 sets
Directions: Place a stick behind your back and grasp
it at the end with one hand. With the other hand, pull
the stick into the opposite direction, as shown, until
a slight pull can be felt but without any pain.
Technique: Maintain an upright position during
the stretch. Avoid any tilting to the front, back,
or side.
(AAOS, 2014)

4. Passive External Rotation
Frequency: 5 to 6 per week
Volume: 30 seconds each side, 4 sets
Directions: Place a stick in front of you and cup
it with both hands at each end. With one hand, push
The stick into the opposite direction, as shown.
make sure that the elbow of the shoulder you
are stretching stays against the body.
Technique: Ensure that hips face forward and do
not twist.
(AAOS, 2014)

5. Standing Row Frequency: 3 per week Volume: 8 repetitions, 3 sets
Directions: Tie the elastic band into a 3-foot-long
loop around a solid structure. Hold the band and
place your elbows to the side. Then, slowly pull straight
back, and return to the starting position.
Technique: As you pull back, squeeze your shoulder
blades together.
Equipment: Elastic band or weight machine when
a gym is accessible.
(AAOS, 2014)

6. Internal Rotation Frequency: 3 per week Volume: 8 repetitions, 3 sets
Directions: Tie the elastic band into a 3-foot-long
loop around a solid structure. Face the band sideways
with your elbow bend and against the side. Then, bring
you arm across the body and slowly return.
Technique: Keep elbows pressed to the side.
Equipment: Elastic band or weight machine when
a gym is accessible.
(AAOS, 2014)

7. External Rotation Frequency: 3 per week Volume: 8 repetitions, 3 sets
Directions: Tie the elastic band into a 3-foot-long
loop around a solid structure. Face the band sideways
with your elbow bend and against the side. Then, slowly
Rotate your arm outward and return.
Technique: When rotating outward, squeeze your shoulder
blades.
Equipment: Elastic band or weight machine when
a gym is accessible.
(AAOS, 2014)

8. Trapezius Strengthening
Frequency: 3-5 per week
Volume: 20 repetitions, 3 sets
Directions: Place your knee on a bench or chair and lean
forward, while providing support with your arm, as
shown. Place the weight into your other hand and slowly
raise it to the side until parallel to the ground. As you
raise the arm, rotate your hand to the Thumbs-up
position.
Technique: The chosen weight should make the last few
repetitions difficult, but without pain.
Equipment: Dumbbells (1 to 7 pounds)
(AAOS, 2014)

9. Internal and External Rotation
Frequency: 3-5 per week
Volume: 20 repetitions, 3-4 sets
Directions: Lie on your back flat on a surface, for comfort
you can use an exercise mat. Extend one arm straight out and
it at a 90 degree ankle. Then, slowly move your to the front and
to the back, as shown.
Technique: The chosen weight should make the last few
repetitions difficult, but without pain.
Equipment: Dumbbells (1 to 7 pounds)
(AAOS, 2014)

10. Resources
AAOP Rotator Cuff and Shoulder Conditioning Program. . Retrieved from