Corrective Exercises for Dropped Shoulder

A dropped shoulder, also known as a shoulder separation, is a type of injury which occurs where there is a disconnection located at the acromioclavicular joint (located where the shoulder meets the collarbone). This can be triggered due to direct impact on the joint, causing the shoulder to "drop" slightly downward. While a mild version of this injury can be treated with nothing more than rest and ice, more severe (complete tears) necessitate surgery. Rehabilitation for this condition involves the use of basic drills to restore range of motion and prevent the buildup of scar tissue.

Shoulder Raises

• Perform basic shoulder drills to restore your flexibility and range of motion in the shoulder joint, preventing the recurrence of a dropped shoulder. The most basic exercise you can perform to rehab your shoulder is an unweighted front raise. Stand with your feet roughly shoulder-width apart with your arms hanging free at your sides. While keeping your arms held straight (with the elbows locked), bring your arms up in a forward arc until they are fully over your head, at the limit of your effective range of motion. Hold in the peak position for 10 seconds, then reverse. Repeat this drill three to five times, aiming to increase your range of motion slightly with each repetition.

  After performing the front raise, perform the lateral raise to attack your shoulder mobility problems from another angle. As with the last drill, begin with your arms held straight at your sides. Instead of bringing your arms up to the front, keep your arms straight and bring them in an arc to the side of the body, ending in the same position (with your arms held straight above your head). Hold here for 10 seconds, then slowly reverse. Repeat this drill three to five times.

Prone Shoulder Exercises

• Perform prone shoulder exercises to allow the rest of your body to rest while you focus 100 percent attention on the shoulder. Lie on a relatively narrow table with your arms hanging off either side. While keeping the arms straight throughout, begin making small, but gradually expanding circles. Be sure to keep your body stationary throughout, allowing the movement to come only from rotation of the joint itself, and not from any excessive movement from the torso. Stop where you reach your level of discomfort, then begin making circles in the opposite direction. Repeat two or three times in each direction.

  Remain lying on the table with your arms relaxed and hanging free. While keeping the arm straight, raise your arm up backwards in an arc, attempting to bring your arms as far behind your body as possible. Hold in the peak position for 10 seconds, then slowly reverse. Repeat this drill three to five times. Perform all of these exercises every day during your rehab period to effectuate a full return to your original shoulder strength before the occurrence of a dropped shoulder.