urghh.. I dislocated my right shoulder for the first time in my life :( , while playing badminton. It was pushed back into position by a chiropractor. Chiropractor advice is to abstain from lifting heavy objects.

I am almost getting into momentum of cutting, now this incident has to happen :( Anyone has similar incident. How long should i go abt forsaking my weight training. Is exercise like threadmill, crunches or even left hand free weights ok?

When i regain my full shoulder movement, what kind of exercise should i do to strengthen the muscles at the rotatory cuffs, what kind of exercise/lifting should I avoid to prevent dislocation again?

Here is a link for a thread regarding shoulder disclocations.

http://forums.johnstonefitness.com/showthread.php?t=25091&highlight=disclocation

You should be able to find the answers to your questions just by flicking through that thread.

Here is a link for a thread regarding shoulder disclocations.

http://forums.johnstonefitness.com/showthread.php?t=25091&highlight=disclocation

You should be able to find the answers to your questions just by flicking through that thread.

Thanks for the help :D , else I am clueless what to do.. maybe I will rest for 2-3 weeks before commencing any weight training activities. Need to move house in abt 3 weeks time, hopefully the shoulder can recover by then so that I can carry some boxes of stuffs.

Decide not to use sling as it is damn uncomfortable. Today can move my hands more, but lifting hands is still a painful action.

Don't create an imbalance by just working out the other arm. Rest would be smart and then rotator exercises with super light weights.... like 1 and 2 lbs. Rotator exercises are not ego boosters at all. Some sports physiotherapy would probably be a good idea to properly supervise, rehabilitate the shoulder, maintain and improve mobility...

Don't create an imbalance by just working out the other arm. Rest would be smart and then rotator exercises with super light weights.... like 1 and 2 lbs. Rotator exercises are not ego boosters at all. Some sports physiotherapy would probably be a good idea to properly supervise, rehabilitate the shoulder, maintain and improve mobility...

Thanks. I will be fixing a 2nd appt with doc, hopefully be referred to some good physiotherapists. Currently, my left arm is abt 1 inch smaller than my right. Thought maybe take this chance for left arm to "catch up" :P

Thanks. I will be fixing a 2nd appt with doc, hopefully be referred to some good physiotherapists. Currently, my left arm is abt 1 inch smaller than my right. Thought maybe take this chance for left arm to "catch up" :P
I too recently hurt my shoulder. The culprit was a deadlift gone horribly wrong. I received some advice to check a thread on T-nation. I have the link (http://www.t-nation.com/readTopic.do?id=818555). This was referenced in another thread so I don't take credit for finding the link.

My experience was to do the first 4 weeks of strengthing and rehabilitating the shoulders. By then my rotator cuff injury was gone and I could go back to full strength.

I dislocated my shoulder the first time when I was 16 (I'm 33 now), and I have done it at least ten more times since then. I've even popped it out while tuning a guitar. :guitar:

The bad shoulder makes working out a real chore, but I have found a few exercises that I can do while I focus on proper form and control. I use dumbells and Hammer Strength machines exclusively because they allow me to work my arms individually to keep as much balance as I can. I also start all of my sets with the bad (left) arm and I stop when the weak arm is done. Of course the heavy, compound stuff is out of the question, but I can get a decent but short workout and at least get some blood flowing. I've made it 8 years now without popping it out again.

I dislocated my shoulder the first time when I was 16 (I'm 33 now), and I have done it at least ten more times since then. I've even popped it out while tuning a guitar. :guitar:

The bad shoulder makes working out a real chore, but I have found a few exercises that I can do while I focus on proper form and control. I use dumbells and Hammer Strength machines exclusively because they allow me to work my arms individually to keep as much balance as I can. I also start all of my sets with the bad (left) arm and I stop when the weak arm is done. Of course the heavy, compound stuff is out of the question, but I can get a decent but short workout and at least get some blood flowing. I've made it 8 years now without popping it out again.

Oh dear, scary .. tuning a guitar also get dislocated. Does this mean I can't lift to failure after 2 mths of rehab? :doh:

Oh dear, scary .. tuning a guitar also get dislocated. Does this mean I can't lift to failure after 2 mths of rehab? :doh:

Just be very careful. Watch out for exercises that have your elbows out away from your body (bench press, military press...etc) and/or your hands behind your head because that is when it will have the least amount of support. Most of all give it time to heal properly. There are several core-type exercises that will help build the structure of the shoulder and any good physical therapist should be able to help with those.

...oh I almost forgot, don't ever sneeze while tuning your guitar. :D