Question - Anterior Shoulder Dislocation (free weight exercises)

I am 20 years of age and regularly train with weights. I dislocated the anterior glenohumeral ligament outside the gym a while back and now when i do free weight shoulder presses the joint is very unstable and i dislocated it several times now.

Can you recommend and free weight strength training exercises to strengthen and prevent this in the future, and will the joint ever be the same again?

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Question - Anterior Shoulder Dislocation (free weight exercises)

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Jul 22, 2008
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Scapular Stabilizer exercises are best
by: Bart - SII

Given the fact that you have dislocated several times, you likely have quite a bit of instability in your shoulder. This cannot be fixed with exercises specifically, but you can work to improve the muscle function to help stabilize the shoulder.

Avoiding overhead exercises is a good idea - so overhead presses are probably not something you should be doing. Anything shoulder level or lower, performed in a controlled manner, lower weights, higher reps should be ok, or at least less likely to cause problems.

Focusing on exercises for the scapular stabilizers, like rows and reverse flys can help to stabilize the shoulder.

I would also recommend seeing an ortho about your shoulder, as since you are young, you might be best off to have it surgically repaired to prevent long term problems.

Bart