Shoulder · First-Time Traumatic Anterior Shoulder Dislocation (Nonoperative)
Dislocated Shoulder
The ball at the top of your arm came out of its shoulder socket. After it is back in place, the shoulder can feel sore, stiff and less sure of movement.
A fall or a sudden force through the arm can push the ball out for the first time.
How it typically shows up
A first traumatic anterior shoulder dislocation that has been put back in place and is being managed without surgery. A clear first event separates it from gradual cuff pain and repeated or atraumatic slipping.
How long recovery takes
Begin gentle movement, strengthen with still pushes and light lifts, then practice daily tasks or overhead and gym activity.
The phased recovery approach
Phase 1 · ~3 weeks
Protected movement
Maintain gentle daily movement while resuming arm use.
What you get back: comfortable shoulder movement.
- Lying Arm Raise: 1–3 sets × 10 reps · Help your sore arm with your other hand as needed. · Lie on your back, knees bent, sore arm resting by your side.
- Seated Table Slide: 1–3 sets × 10 reps · Help your sore arm with your other hand as needed. · Sit at a table, hands on a towel or cloth ahead.
- Scapular Setting: 3 sets × 5s hold · Keep it gentle and do not shrug up toward your ears. · Sit or stand tall, arms relaxed by your sides.
- Pendulum Swing: 2 sets × 30s moving · Stay relaxed and let your body motion move the arm, not your shoulder muscles. · Lean forward, good hand supporting you on a table or chair.
Phase 2 · ~3 weeks
Movement
Practice lifting and turning the arm with help or on its own.
What you get back: easier arm raises and turns.
- Standing Arm Raise: 3 sets × 10 reps · Help your sore arm with your other hand as needed. · Stand, sore arm by your side, thumb forward.
- Lying Arm Raise: 3 sets × 10 reps · Help your sore arm with your other hand as needed. · Lie on your back, knees bent, sore arm resting by your side.
- Seated Table Slide: 3 sets × 10 reps · Help your sore arm with your other hand as needed. · Sit at a table, hands on a towel or cloth ahead.
- Thumbs-Up Arm Raise: 3 sets × 10 reps · Help your sore arm with your other hand as needed. · Stand tall, arm at your side, thumb up.
Phase 3 · ~3 weeks
Strength
Build shoulder strength with gentle pushes while the arm stays still.
What you get back: steadier shoulder strength.
- Isometric Flexion: 3 sets × 10 holds of 10s · Push gently. · Face a wall, sore elbow bent against your side.
- Isometric Extension: 3 sets × 10 holds of 10s · Push gently. · Stand back near a wall, sore elbow bent.
- Isometric Adduction: 3 sets × 10 holds of 10s · Push gently. · Stand, cushion between your sore upper arm and ribs.
- Isometric Abduction: 3 sets × 10 holds of 10s · Push gently. · Stand sore-side beside a wall, elbow against your side.
Phase 4 · ~3 weeks
Light lifting
Practice smooth arm lifts and turns with a small load.
What you get back: controlled lifting with light weight.
- Water-Bottle Front Raise: 3 sets × 10 reps · Use a light household load, optionally spreading sets throughout the day. · Stand with a light water bottle in the sore hand, arm by your side and thumb up.
- Standing Arm Raise: 3 sets × 10 reps · Use a light household load, optionally spreading sets throughout the day. · Stand, sore arm by your side, thumb forward.
- Water-Bottle Side Raise: 3 sets × 10 reps · Use a light household load, optionally spreading sets throughout the day. · Stand, light water bottle in your sore hand, arm by your side.
- Thumbs-Up Arm Raise: 3 sets × 10 reps · Use a light household load, optionally spreading sets throughout the day. · Stand tall, arm at your side, thumb up.
Phase 5 · ~6 weeks
Your path from here
This part depends on your goal. Your program follows one of these.
Reaching overhead comfortably
~6 weeks for this path
Overhead reach
~6 weeks
Build comfortable overhead reaches alongside steady shoulder strength.
What you get back: reaching overhead with control.
- Water-Bottle Front Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand with a light water bottle in the sore hand, arm by your side and thumb up.
- Standing Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, sore arm by your side, thumb forward.
- Water-Bottle Side Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, light water bottle in your sore hand, arm by your side.
- Thumbs-Up Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand tall, arm at your side, thumb up.
Gym lifting
~6 weeks for this path
Gym
~6 weeks
Practice pushing and pulling for regular gym sessions.
What you get back: loaded rows and controlled presses.
- Water-Bottle Front Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand with a light water bottle in the sore hand, arm by your side and thumb up.
- Standing Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, sore arm by your side, thumb forward.
- Water-Bottle Side Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, light water bottle in your sore hand, arm by your side.
- Thumbs-Up Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand tall, arm at your side, thumb up.
Just everyday life, pain-free
~6 weeks for this path
Daily life
~6 weeks
Practice everyday reaching while keeping the shoulder strong.
What you get back: comfortable daily tasks.
- Water-Bottle Front Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand with a light water bottle in the sore hand, arm by your side and thumb up.
- Standing Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, sore arm by your side, thumb forward.
- Water-Bottle Side Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand, light water bottle in your sore hand, arm by your side.
- Thumbs-Up Arm Raise: 3 sets × 10 reps · Keep the light lifts smooth. · Stand tall, arm at your side, thumb up.
Exact exercises, sets and progression depend on your severity, equipment and goal. This is the shape of the program, not a one-size prescription.
What matters while you recover
Spread out the sets
One session contains the day’s work. In the movement and strength blocks, you can do each set at a different time of day.
Use the arm again
Use the sling for early support and move gently. For at least six weeks after injury, avoid a raised elbow with your hand turned back, like a high five or throwing.
Common questions
- Is this for my first dislocation?
- Yes. It follows a first shoulder dislocation after the joint has been put back. The plan builds movement and strength step by step.
- How do I fit the sets into my day?
- During the movement and strength blocks, the displayed sets can be split into morning, afternoon and evening bouts.
- How long does recovery take?
- The early blocks cover the first twelve weeks of rehabilitation. The activity block adds practice for your usual tasks.
Related shoulder conditions
Sources
- Acute rehabilitation following traumatic anterior shoulder dislocation (ARTISAN): pragmatic, multicentre, randomised controlled trial · Kearney et al., BMJ, 2024
- Development of the ARTISAN intervention for first-time traumatic anterior shoulder dislocation · ARTISAN intervention paper, 2021
- British Elbow and Shoulder Society rehabilitation guidance for traumatic anterior shoulder instability · Wong et al., BESS, 2026