If you’ve had a shoulder dislocation, the first thing you might be wondering is: “When will I feel normal again?” That’s where physical therapy comes in. Whether you dislocated your shoulder on the pickleball court, during a fall, or just from reaching too far behind the seat in your car, a good recovery plan can make all the difference.
This is what physical therapy for a dislocated shoulder looks like—from your very first visit to the exercises that help you feel strong and stable again.
What Happens After Shoulder Dislocation?
A dislocated shoulder means the upper arm bone (humerus) has popped out of the socket. It’s a painful injury, and while it might be put “back in place” quickly, healing takes time. Ligaments and muscles get stretched or torn, which leaves your shoulder feeling weak and unstable.
That’s where dislocated shoulder physical therapy comes in. It helps you regain mobility, build strength, and avoid future injuries.
One of the biggest concerns with shoulder dislocation is that after it is first dislocated, it gets easier to dislocate it again. The more it dislocates, the easier it becomes to dislocate it.
We want to do everything we can to keep it from dislocating again.
We have seen patients who would dislocate their shoulder simply by reaching up to get dishes out of a high cabinet or reaching up to close the tailgate of their SUV. Yikes!
Day One: Your First PT Appointment
When you first walk into physical therapy, don’t expect to be doing push-ups or lifting weights just yet. The initial goal is to reduce pain and swelling, gently restore movement, and start reconnecting your brain with your shoulder joint.
Your physical therapist will:
- Check your range of motion and pain levels
- Test muscle strength and shoulder stability
- Design a customized plan based on your age, activity level, and how the injury happened
You might be given a sling to wear for short periods to support the joint, but therapists will also encourage you to start gentle motion early—the sooner you move it (safely), the better the outcome.
We are not too concerned here with restoring the full range of motion–we don’t mind if your shoulder feels Stiffer initially. That just means that all the soft tissue around the joint is going back to its original length (that’s a good thing).
Week 1–3: Restoring Gentle Motion
During this phase, the name of the game is controlled movement. Your therapist will guide you through a gentle passive range of motion exercises—meaning they’ll help you move the arm without using your muscles much.
Here are a few early shoulder rehabilitation exercises you might try:
- Pendulum swings: Lean forward and let your injured arm hang loosely. Gently swing it in small circles. It feels weird at first, but it helps lubricate the joint and reduce stiffness.
- Assisted table slides: Sit at a table with a towel under your hand. Slide your arm forward slowly, letting it glide across the surface to improve your shoulder’s forward motion.
- Wall crawls: Using your fingers, “crawl” your hand up a wall as far as comfortable, helping to reintroduce movement overhead.
None of these should cause sharp pain—just a mild stretch or ache is okay. At some point, you may feel that you aren’t pushing your shoulder enough–remember that we can always stretch a stiff joint out, but we can’t tighten up a hypermobile joint.
Week 4–6: Building Strength and Stability
Once your range of motion improves and your pain starts to fade, the next step is to strengthen the muscles that support your shoulders. This helps keep the joint stable and lowers the risk of it dislocated again.
The MAJOR goal here is strength and stability of the shoulder!
You’ll begin active exercises, like:
- Isometric shoulder exercises: These involve pushing against a wall or towel without actually moving your arm. For example, press your hand into the wall sideways to engage your rotator cuff without strain.
- Theraband external rotations: Using a light resistance band, you’ll rotate your arm outward to strengthen the rotator cuff muscles—key players in shoulder stability.
- Scapular squeezes: Pinch your shoulder blades together as if trying to hold a pencil between them. This simple move helps strengthen the muscles that keep your shoulder in place.
Week 6–12: Return to Function
This is the fun part—you start to feel more like you again. Your physical therapist will help you retrain your shoulder for real-life movements, whether that means lifting groceries, getting back to yoga, or playing catch with your kids.
Expect exercises like
- Wall push-ups: A safe way to load the shoulder gradually while building strength.
- Plank progressions (starting on your knees): These work your shoulder and core together essential for stability.
- Overhead movements with light weights: Carefully guided by your therapist to make sure you’re doing it right and not compensating with other muscles.
If you play sports, this is when your PT might add sport-specific drills, like gentle paddle swings for pickleball players or throwing motions for baseball fans.
How Long Does Recovery Take?
Most people recover from a dislocated shoulder in 8 to 16 weeks, depending on the severity and how consistent they are with therapy. Some may take longer, especially if surgery was involved.
But the biggest predictor of success? Showing up and doing the work.
Why PT Makes a Difference
Doing exercises at home is helpful, but physical therapy for a dislocated shoulder is more than just stretching. It’s a personalized journey guided by experts who know how to restore strength, mobility, and confidence in your shoulders.
Your physical therapist knows when to push, when to rest, and how to correct small movement issues before they turn into big problems. Without this guidance, many people either heal too slowly or reinjure themselves by going back to full activity too fast.
Take the First Step Toward Recovery
If you’ve recently dislocated your shoulder—or have lingering instability from an old injury—now is the time to act. The sooner you start therapy, the faster and smoother your recovery will be.
👉 Schedule a shoulder assessment today with the Doctor of Physical Therapy at Performance Physical Therapy in Delaware.
Visit www.pptandfitness.com or call 302-234-2288 to book your appointment.
We’re here to help you get back to doing what you love, without fear of another pop or pain.
FAQs
- When should I start physical therapy after dislocating my shoulder?
Usually, within a few days, early gentle movement helps heal. - Will physical therapy be painful?
You might feel a mild stretch, but it should not cause sharp pain. - How long does it take to recover fully?
Most people recover in 8 to 16 weeks with consistent therapy. - Can my shoulder dislocate again?
Yes, which is why strengthening, and stability exercises are so important. - What exercises will I do in physical therapy?
You’ll start with gentle motion, then progress to strength and stability drills like band work and wall push-ups.