Coming back trainging after shoulder dislocation, need advice

Snesfan

Hi about 16 weeks ago i dislocated my shoulder in a Gaa match, I had previously dislocated my other shoulder the year before. previous to that I had done alot of resistance training.

I'm looking to get back to training again but i am worried about what kind of excercises i should avoid.
For example are pull-ups, chin ups, tricep dips, bench press,barbell shoulder press, bent over rows etc. considered high risk excercises?

My physio has advised me to stick to lower weights performed slowly with higher reps. She also advised especially on the bench press to stick to lower weights as although it doesn't seem it, it is a high risk excercise.

Does anyone have any experience or advice on the matter, especially excercises that should be avoided due to high risk, I imagine excercises such as wide grip pull up are considered too dangerous?
what other excercises should be avoided? or at least done with considerably lower weights and higher reps?

Any advice would be great, thanks

mushykeogh

Get a theraband and start working on internal and external rotation, the physio prob showed these exercises anyway, youll have to do this maintenance work a couple of times a week even when your back in full training.

Work on exercises that target scapula stabilisation, il try and get a link up later to some good ones.

Pull ups are grand just avoid the really wide grip, puts the shoulder joint in a bad position when your at the top of the movement.
Benchpress can be done but i recomend rolling a towel on your chest so the bar touches and inch or so above your chest. Overhead squats are great if done properly, start with a broomstick and work your way up! i dislocated mine twice and found after plenty of rehab you can do most exercises, dummbell flys would be a big no no!
hope this helps

Snesfan

Thanks mushy,Ya i'm doing some remedial excercises for stabilisation,but the links would be very helpful.

Thanks for the advice