Hey everybody, it's Doctor Jo. And today I'm gonna show you some exercises for shoulder
instability. So let's get started.
With shoulder instability, a lot of times it comes from
a shoulder dislocation, and a lot of times after you dislocate it the first time, you're
very likely to dislocate it again. So keeping the muscles strong around the shoulder joint
really helps keep that joint in place and not wiggle around and potentially pop back
out. So using a theraband, or any kind of resistive band ], is very helpful in keeping
those muscles nice and strong. The yellow is the lightest one. That's probably the one
you want to start off with and then you can work up to different colors and different
resistances. So the first exercise is gonna be a shoulder external rotation. Going out
this way. You really want to keep your elbows by your side. A lot of times when people are
doing these exercises they tend to come out like this.. But then you're not really doing
that external rotation anymore. So if you need to roll up a towel and put it between
your body and your elbow you can. Otherwise just try and keep them nice and tight. Hold
on to the band with both hands, with your thumbs up. Try and keep your wrists in a pretty
neutral position and then just come outwards pulling. Slowly come back in. You want to
make sure you're controlling the band, don't let the band control you. So you don't have
to go out far cause then those elbows are gonna start coming out a little bit. Just
go as far as you comfortably can without leaving your side with those elbows. So maybe start
off with just 10 or 15 and then work your way up from there. If you get to 20 or 25,
then you probably want to go to a more resistive band. So the next exercise is gonna be a shoulder
internal rotation. So this time you're coming in towards your body. You want to hook your
band onto either like a doorway. Have somebody hold on to it or wrap it around something.
So still keeping your thumb up, keeping that elbow on your side so if you need to put that
towel in between, you can. And this time just coming in towards your stomach and then slowly
coming back out.You don't have to go all the way out this way. Some people do, but just
bring it back into that neutral position. So coming in and then slowly coming back out.
Again starting off with 10-15 and then kind of working your way up from there. Then you
can hold the band down on your foot. That was amazing, wasn't it. It just let go. So
now, you're gonna be doing a shoulder flexion motion. Again still keeping that thumb up
on top. Make sure you're anchoring that band down with your foot so it doesn't come flying
up. And this time you want to keep your arm straight. That elbow locked out, and then
just bring it up to about a 90 degree angle. So not all the way up, but just to about where
you're straight out and slowly come back down. So not going fast, making sure you're controlling
that band. And then you're gonna do an extension, shoulder extension. So still keeping that
thumb in that forward position, stepping on the band so you don't pop yourself in the
face and now coming back. Keeping that arm nice and straight. And control that band starting
off with 10-15. So the last exercise in on the ground. It's gonna be a modified push
up. Or some people call them girl push ups, whatever. So you're gonna be on your knees,
arms out in front of you, and then kind of straighten out your body. And then come down
and back up. So it doesn't have to be a full push up, but this is just getting that pressure
through your shoulder, strengthening those muscles to keep everything nice and stable.
So again, just start off with, you know, maybe 10 of them, and then work your way up from
there. So there you have it. Those were your exercises for shoulder instability. If you
have any questions, leave them in the comments section. If you'd like to check out some other
videos, go to AskDoctorJo.com And remember, be safe. Don't let it pop back out. Have fun,
and I hope you feel better soon.