Dislocated shoulder

Hey guys,

I thought i'd give this board a try for my shoulder problem.

A few years ago I had a snowboard accident and I dislocated my left shoulder. It took about 1h and 30 mins if not more before they put it back into place. Unfortunatly for me, the one physio exercise that was given to me did not improve my shoulder all that much.

I train 5 times a week and everytime I do a weightlifting exercise that involves the shoulders I am limited since my left shoulder cannot keep up with the right one. From bench press to shoulder press, I always have to adjust the weight since my left shoulder gets weak way before my right one.

When I do big rotations with my left arm it makes a noise like some ligaments are rubbing against the bone.

I was wondering if I had a chance at fixing this or at least making it a little better...

Thanks for your help!

hi jon83,

might be still an instability problem with your shoulder. I suggest that the dislocation was anteriorly/inferiorly like most dislocation/luxations are. As a result your anterior capsule might be lax. also the posterior part of the capsule is to thight. the head of the humerus is pulled forward a bit as a consequence of the capsular problems. also your posterior muscles might be to weak and the anterior muscles to strong and thight. (bench press etc. )
you should start strengthening your posterior muscles (butterfly reverse etc.) stretch anterior muscles. also internal rotation and external rotation to strengthen the anterior part of the capsule (its built by the rotator cuff muscles) is necessary. MT for stretching the posterior capsule and relocating the head of humerus is also important.
When the shoulder is back in correct position, you should get rid of the noise as well.
Make sure that you do the exercise in correct position, in scapular plane(about 40° rotated to training advice), no winging scapular (strengthening of serratus ant.) etc.
Most important, only exercise in painfree region/ROM. If pain increases, let it checked by physician.

good luck