Rehab Shoulder Instability: Phase Three
My shoulder is feeling stronger but I’m still lack explosiveness, what should I do now?
Our rehab protocol for shoulder instability (dislocation and/or subluxation) is divided into four phases based on what the goal of therapy is for certain points in time during an individual’s progression with the goal of returning back to sport. The third phase of our rehab protocol is focused on improving endurance and power. Our favorite exercise in this phase of your rehab protocol is Lateral Medicine Ball Tosses. Here’s how to perform this exercise:
- Obtain an 8-10 pound medicine ball (weight is variable dependent on your strength)
- Find a wall that you can use to throw against
- Go into a half kneeling position with your knee that’s closest to the wall as your up leg
- Place both of your hands on the ball inside of your up knee
- In a upward rotation movement, toss the ball across your body towards the wall
- As the ball is coming back from the wall, catch it and slow it down back to your initial starting point
- This is 1 repetition
Continue with this exercise up to 10 times in one set. You can increase the speed, distance, or explosiveness of this exercise as is tolerable to you. However, the goal is to not only have power through the movement but to get the eccentric loading of slowing the ball back to where you started from after it rebounds from the wall.
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