| I dislocated my shoulder 2 winters ago from a snowboarding accident.
My arm was in a sling for about 6-8 weeks. After week 6 I began my rehab to regain the lost range of motion（ROM) for another 6 weeks.
The rehab is painful, because you lose A LOT of your ROM while your shoulder heals, and need someone to help you regain it by forceful stretching.
Imagine you just arriving at the gym coming in from the cold, and going into a deep stretch.
Go see a physiotherapist after 4-6 weeks in the sling. Don't start your rehab too late or you may heal up too tight, and never regain your full ROM again.
I am forced to do front squats as opposed to back, since my shoulder cannot rotate that far back now =/
I started going to the gym 2 weeks in the sling, and worked my opposing side and legs. I was careful to choose exercises that did not agitate my injured arm during reps.
Good luck |