Shoulder Dislocates

The Shoulder Dislocate is one of the best movements you can perform for your shoulder health and mobility.  It should be done on a daily basis for maximum benefit with the goal of reducing the grip width and being able to add a small amount of weight for increased shoulder strength.

There are two grips which can be used.  Over-Grip and Under-Grip.

The key points are:

Keep arms completely straight with elbows locked out

Actively push the bar away from you through the full range of motion to create the largest circle around your body possible

Gradually bring your hands closer together as the movement becomes easier

Keep the shoulders externally rotated as much as possible (don't shrug forward).  This can be assisted by squeezing the shoulder blades together throughout the movement

Over-Grip:  Start with the bar in front of the body with palms facing behind you.  Rotate the bar completely around the body, touching the bar to the back.  Return the bar with straight arms to the front.  DO NOT allow the elbows to bend.  If you cannot finish the movement without bending the elbows, your grip may be too narrow.

Under-Grip:  Start with the bar behind your body with the palms facing forward.  Rotate the bar completely around the body, touching the bar to the front.  DO NOT allow the shoulders to rotate forward as the bar comes around to the front of the body.  NOTE: The wrists will get an intense stretch as you come around the front.  Try to maintain as solid a grip as possible to deepen the stretch.

In this video I am using a PVC pipe filled with sand, which gives it a weight of approximately 5 lbs.  The movement can also be done with a broom stick, a hockey stick, a wooden dowel, or anything else of a similar nature.  Weight can also be added by using a small metal weight plate loaded on the bar.  Start light (2.5 lbs), and work up gradually over time in 2.5 lb increments.

There may be some tightness, clicking and/or discomfort, but there should be NO PAIN in the shoulders while performing this movement.  Sharp pain indicates that there may be a structural issue that may need to be addressed by a Physiotherapist.