Shoulder Instability and Hypermobility: Exercise and Rehabilitation Principles
Updated: 1 day ago
Hypermobile shoulders can feel loose, painful or unreliable. Rehabilitation usually focuses on scapular control, strength and controlled range.
The shoulder already has a large range
The shoulder is designed to be mobile, so active muscular control is particularly important. In a hypermobile shoulder, symptoms may include fatigue, aching, clicking, reduced confidence, giving way or a slipping sensation during reaching and carrying.
Start with control rather than stretching
If the shoulder is already very mobile, repeatedly stretching it is unlikely to solve instability. Early work is often more useful when it focuses on comfortable range, smooth movement and avoiding the position where the joint feels as though it is slipping.
Scapular strength can help share the load
The shoulder blade provides a moving base for the arm. Exercises such as supported rows can train the muscles around the scapula and improve control during pulling, reaching, desk work and carrying.
Progress when lower-level control is reliable
Resistance, range and overhead demand can all be increased gradually. A recent traumatic dislocation, persistent neurological symptoms or a clear increase in instability warrants individual assessment rather than simply adding more exercises.
A more detailed physiotherapy resource
For a more complete physiotherapy resource, see the Complete Hypermobility Spectrum Disorder & Hypermobile Ehlers-Danlos Syndrome Physiotherapy, Rehabilitation & Self-Management Guide. It brings symptom management, practical self-management and 39 adaptable exercises across four pathways together in one 227-page digital guide.
Related reading
This article provides general physiotherapy education and does not replace individual assessment, diagnosis or treatment. New, severe or rapidly changing symptoms should be assessed by an appropriate healthcare professional.
Comments