Bankart repair surgery is a crucial procedure to restore shoulder stability, especially after a dislocation. Post-surgery rehabilitation plays a significant role in regaining strength, range of motion, and functionality. This blog highlights the top 10 exercises recommended by experts to ensure a safe and effective recovery.

1. Pendulum Exercises

Purpose: Gentle mobilization of the shoulder joint.

• Lean forward with your arm hanging down.
• Make small circular motions using your body to create momentum.
• Perform for 1–2 minutes in each direction.

2. Passive Shoulder Flexion

Purpose: Improve shoulder range of motion.

• Use your unaffected arm or a stick to slowly lift the recovering arm forward.
• Stop if you feel discomfort or pain.
• Repeat 10–15 times.

3. Isometric Shoulder External Rotation

Purpose: Strengthen the rotator cuff muscles.

• Stand in a neutral position.
• Press your recovering arm outward against a stable surface without moving it.
• Hold for 10 seconds and repeat 10 times.

4. Wall Walks

Purpose: Gradual shoulder flexion improvement.

• Stand facing a wall and use your fingers to “walk” up the wall.
• Pause at the highest comfortable point, then walk back down.
• Perform 10–15 repetitions.

5. Scapular Squeezes

Purpose: Strengthen scapular muscles for shoulder stability.

• Sit or stand with your back straight.
• Squeeze your shoulder blades together gently.
• Hold for 5 seconds and release. Repeat 10–15 times.

6. Shoulder Blade Setting

Purpose: Activate stabilizing muscles of the shoulder girdle.

• Lie on your back or sit upright.
• Gently pull your shoulder blade toward your spine without shrugging.
• Hold for 5–10 seconds and release. Perform 10 repetitions.

7. Resistance Band External Rotation

Purpose: Build external rotator strength.

• Attach a resistance band to a stable surface at elbow height.
• Keep your elbow bent at 90 degrees and rotate your forearm outward.
• Perform 10–12 repetitions for 2–3 sets.

8. Bicep Curls

Purpose: Regain arm strength without stressing the shoulder.

• Use light weights (1–3 kg) and perform controlled bicep curls.
• Repeat 10–15 times for 2–3 sets.

9. Shoulder Abduction with Resistance Band

Purpose: Strengthen deltoid muscles.

• Stand with a resistance band under your foot.
• Slowly raise your arm sideways to shoulder height.
• Lower it gently and repeat for 10–12 repetitions.

10. Shoulder Internal Rotation

Purpose: Build internal rotator muscles for joint stability.

• Attach a resistance band to a stable surface.
• Keep your elbow bent at 90 degrees and pull your hand toward your stomach.
• Perform 2–3 sets of 10–12 repetitions.

Conclusion

Rehabilitation after Bankart repair surgery is a journey that demands patience and commitment. These top 10 exercises are designed to gradually restore your shoulder’s strength, flexibility, and functionality. Always consult with your physiotherapist before starting or modifying your exercise routine to ensure safe and effective recovery.