How to Reduce Shoulder Dislocation

Shoulder dislocation is a common sports injury. It occurs when the head of the humerus (the bone that goes from your elbow to your shoulder) pops out of the shoulder socket. It can be prevented by strengthening back and shoulder muscles and avoiding falls. If you are unfortunate enough to dislocate your shoulder, you must seek medical help as soon as possible. Don't try to force the bones back into place.

Instructions

• 1

  Do exercises that strengthen back and shoulder muscles. Lie on your stomach on your bed, with one arm hanging over the side. Hold a weight in your hand; raise the arm to a 90-degree angle. Repeat until your arm is tired.

• 2

  Wear safety equipment while playing sports, including shoulder pads.

• 3

  Stretch your shoulder before and after exercise. Start by doing arm circles. Next, pull your arm across your chest. Hold it there with the opposite hand. Turn your neck; look over the shoulder you're stretching. Hold the pose for 20 seconds, then switch arms.

• 4

  Avoid falling, as much as possible, especially if you've dislocated your shoulder in the past. People who've dislocated their shoulders once are more likely to suffer the same injury a second time.

• 5

  Wear a shoulder brace. These can be very effective at preventing dislocated shoulders. Unfortunately, they are also slightly bulky and limit your movement. Because of this, most athletes cannot wear them in competition.