Subluxation Exercises

A subluxation is a partial dislocation of a joint. A subluxation of the shoulder is a very painful injury. To return the shoulder to the joint, requires a process that process is usually quite painful as well. After the pain subsides, exercises to regain strength and range of motion are a necessary part of rehabilitation.

Circular Pendulum

Stand on the floor and bend over at the waist. Rest your non-injured arm on a table for support. Take your other arm and make small circles with it to help you regain range of motion. Circle your arm for three small circles to the right and then stop and reverse with three small circles to the left. Do 10 of these six-circle sets (three to the right; three to the left), take a 30-second break and then repeat the set. You can do this at least twice per day.

Shoulder Flexion

Lie down flat on the floor. Put your hands together and hold them at your midsection. Slowly raise your hands and then set them down when they are over your head. Return them to your midsection. Do this 10 times, take a 30-second break and then repeat the set. You can do this at least twice per day.

Shoulder Rotation

Sit down on a chair and place the elbow of the arm you are rehabbing on a table right next to you. Touch your midsection with your hand. Rotate your shoulder until your hand is pointing away from your body about 180 degrees from its starting position. Do this exercise 10 times, take a 30-second break and then repeat the set. You can do this at least twice per day.

References

• Shoulder exercises

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