Shoulder Instability

Shoulder instability is a condition in which the shoulder joint is no longer able to maintain its normal position. This can be caused by a variety of factors, including trauma or injury to the shoulder, repetitive overhead movements, muscle weakness or imbalances, or congenital conditions.

Symptoms of shoulder instability may include a sensation of the shoulder “giving way” or feeling unstable, pain or discomfort in the shoulder joint, a feeling of popping or grinding in the joint, and a limited range of motion.

In terms of treatment, your physiotherapist, chiropractor, or osteopath may recommend a combination of exercises and manual therapy to help stabilize the shoulder joint and improve your symptoms. This may include exercises to improve the strength and stability of the rotator cuff muscles, which play an important role in supporting the shoulder joint. Here are five exercises that may be helpful for shoulder instability:

1. External rotation with band: Attach a resistance band to a stationary object and hold the other end in your hand. Bend your elbow and keep it close to your side, then rotate your forearm outward while keeping your upper arm still. Repeat on the other side.
2. Scapular retractions: Sit or stand with good posture and gently squeeze your shoulder blades together. Hold for a few seconds, then release.
3. Wall angels: Stand with your back against a wall and raise your arms to a 90-degree angle with your elbows bent. Slowly raise your arms up and down the wall, keeping your elbows and wrists in contact with the wall.
4. YTWL exercise: Lie on your stomach with your arms outstretched in a “Y” shape. Raise your arms and lift your chest off the ground, then lower back down. Repeat with your arms in a “T” shape, “W” shape, and “L” shape.
5. Prone external rotation: Lie on your stomach with a weight in your hand and your elbow bent to 90 degrees. Slowly rotate your forearm outward, then lower back down.

It’s important to consult with a healthcare professional before starting any new exercise program, particularly if you have shoulder instability or other shoulder issues. Your healthcare provider can help you develop a safe and effective exercise plan to address your specific needs and goals.

• This can be a very frustrating condition to deal with. This is usually much more common in younger more flexible individuals.