How to recover from shoulder dislocation and exercise, 3 methods to help you solve the problem

In daily life, the shoulder has a wide range of motion, so the possibility of dislocation is extremely common, and it often occurs in young and middle-aged people and male friends. Faced with this situation, you can do more finger extension and fist clenching exercises, triceps isometric contraction exercises, shoulder shrug exercises, etc.

1. Finger extension and fist clenching exercises: Open your palms forcefully and hold for 2 seconds, then clench your fists with maximum force and hold for 2 seconds. Relax and repeat. Practice for 5 to 10 minutes every hour.

2. Isometric contraction exercise of triceps: Isometric contraction exercise of the dorsal muscles of the upper arm of the affected limb can be performed with the assistance and protection of the healthy limb, 30 times per set, 3 to 4 sets per day.

3. Shrug exercise: Shrug your shoulders to the maximum tolerable force, hold for 2 seconds, relax and repeat, 30 times per set, 3 to 4 sets per day. Active flexion and extension exercises of the wrist joint: Move the wrist joint as far as possible within a wide range, 30 times per set, 3 to 4 sets per day.

Start with the front-to-back direction, then add the left-to-right direction after you are basically pain-free, and finally add the circular movement. Gradually increase the range of motion, but not more than 90°, 20 to 30 times per set in each direction, 1 to 2 sets per day, and apply ice for 15 to 20 minutes immediately after exercise. 2nd to 3rd week after surgery: Continue and strengthen the above exercises, gradually increasing the load and angle of passive movement.

Functional exercise methods for shoulder dislocation! We are already familiar with it through the explanation in the above article. Experts remind patients that it is not scary to get sick. The key is to actively accept the doctor's drug treatment, coupled with rehabilitation exercises in daily life.