Shoulder Dislocates

[Coach Sommer]

The following essay will go into more detail on a relatively common shoulder mobility movement that is can be quite beneficial, however as it is often performed incorrectly, these potential benefits are often unrealized. Shoulder dislocates can, and should be, a part of everyone's joint prehabilitation.

Hold a belt in front of you at waist height (note: you may also use a dowel and more advanced athletes should use a weighted bar ranging anywhere from 5-20 lbs). As you lift the belt up and then backwards over your head, rather than thinking of moving your hands back, first "inlocate" or, in other words, think of rolling your shoulders forward. This will rotate the shoulder joint in the socket, making the backwards movement much smoother.

As you bring the belt back forward, first "dislocate" or roll the shoulders backward, then bring the arms around.

This drill may be done with either a regular pullup grip or a "dorsal" grip. To perform the dorsal grip, simply grip the belt behind your glutes with your hands turned thumbs out, as though you were going to do a curl. As you move your shoulders over the top, your forearms will rotate outward and place you in a dorsal grip.

I prefer to perform this movement for one set of ten repetitions each using both a pullup grip and an dorsal grip at least twice a week.

In my experience, you will gain the fastest results by performing this drill at the end of your workout when the joint is already throughly warmed up and heated. Also I would recommend "not" bending the elbows during this movement, as this relieves the stretch on the shoulder joint, which is the point of the exercise in the first place.

Occasionally someone will have one shoulder which lags behind in flexibility. One shoulder having a different arc of movement is not necessarily a sign of cheating or performing the movement incorrectly. Imbalances within the two shoulder joints can occur from a lifetime of training and competing. It is completely natural, at first, to have different ranges of motion within the same joint on different exercises. Unless there is a congenital condition, persistent training will alleviate the problem. Simply allow the tighter shoulder to establish the pace for improvement.

Be sure to be patient on these drills. Grinding or popping sounds are an indication that you are working too hard, with too close of a grip. Flexibility training should not be pursued with as much vigor as general conditioning exercises, as injuries will quickly occur unless great care is taken.

Yours in Fitness,
Coach Sommer

[Jlin]

Coach,
What is the difference between this exercise and Wall Extensions? One of my friends is unable to keep her forearms against the wall for Wall Extensions, but given a wide enough grip she can do shoulder dislocates with no problem. Is it better to save Wall Extensions until gaining more shoulder flexibility through this exercise?

Thanks,
Jlin

[vafarmboy]

Is there a video for this? I can't visualize it.

[Coach Sommer]

The goal is to continue to move the hands closer together during the shoulder dislocates as the shoulder girdle flexibility improves. Ultimately you should shoot for a minimum hands width of one and a half shoulders (the width of your shoulder times 1.5), or less.

Shoulder dislocates and wall extensions are not "either" "or" movements; both of them should be performed on a regular basis.

Yours in Fitness,
Coach Sommer

[Spanyard]

I used to do them with a towel after finished the breakdance session, and the results are awesome. I also notice that the shoulder dislocates streches my biceps and my forearms too, is it normal?

[niftyvt]

I love these! They really help loosen my entire shoulder girdle after my workout.

[LukasM]

The overhead squat showed me that I was severely lacking in shoulder flexibility, so I have been using these a little bit as well.

One thing I was wondering about is whether you are supposed to completely grip the bar during the whole movement? When I have it behind my back touching my butt I often find that I have to open up the hands a little bit, even with a wide grip that I can easily move through the arch.

[Coach Sommer]

It is important that you maintain a firm grip and the same width, not allowing your hands to slide, during the entire movement.

Yours in Fitness,
Coach Sommer

[tmansfield]

I've been doing these for a couple of weeks now to try and sort out a shoulder problem, pain in the front of my right shoulder. This occurred I think from when I used to do judo and my favourite throw would puts tonnes of pressure on my right shoulder in a hyper extended position.

When I do dislocates though I find my right trap hangs much lower than my left. I can counteract this by pulling it up, giving a better stretch in my right shoulder. Is this the right way to do it or should I let my shoulders move how they want and it will naturally correct itself after continuing the exercise over time?

[Coach Sommer]

It is best to physically focus and bring the errant shoulder into line during the dislocates. Left unattended, it will continue to remain out of alignment.

Yours in Fitness,
Coach Sommer

[Blairbob]

Coach, do you ever work these in an undergrip fashion? I have them do overgrip, L-grip/eagle and undergrip. I do notice undergrip is very tough for me, but a few gyms ago the HC had them do it in all grips. Shouldn't eagle and undergrip be just about the same?

btw, a video

http://www.youtube.com/watch?v=a4xA7sot_LE&feature=related

[jcheu002]

This should help


http://www.youtube.com/watch?v=yKGArFMpvOM

[Dede the Tank]

Great essay Coach! I'd never thought of rolling the shoulders forward before starting the movement nor using a light weight. Very good tips.

Spanyard brought up an interesting point that flexibility in the bicep can limit how close you bring your arms together. I've also found that chest flexibility plays a part here and so to get the most from dislocates, it's probably best to work on bicep and chest flexibility if that is lacking.

[cdx]

Hi

I´ve come in a routine that I wait for the shower to get warm I perform 10 Dislocats and after that 10 Wall extensions. I do this every day. My question is:

Is this to often in other words can i t be bad for my shoulders?

[Coach Sommer]

Whether or not these movements are damaging to the joints depends entirely on how judiciously they are performed. There should be no excessive straining, no grinding within the joint and no extreme discomfort. As long as these common sense parameters are followed, these are extremely beneficial movements and should be performed at least twice a week.

Yours in Fitness,
Coach Sommer