Shoulder instability (labral tear, dislocation, subluxation)

The labrum is a rim of cartilage that deepens the shoulder socket. Tears (such as SLAP and Bankart lesions) make the joint looser, so the ball can slip partly (subluxation) or fully (dislocation) out—most often forwards when the arm is out to the side and turned outward, like falling on an outstretched hand or the bottom of an incline press. A previous dislocation or naturally loose joints raise the risk.

The socket is shallow—like a golf ball on a tee. The labrum is the tee's lip; ligaments and capsule are the straps.

8–12 weeks of physio focused on stability and strength. People with naturally loose shoulders or no traumatic injury do well with rehab (about 50–85% success); after a traumatic dislocation that keeps recurring, success with rehab alone is only about 15% and surgery should be considered. Phase 1: self-massage, then ACTIVE range of motion (skipping passive, because lifting is usually less painful than with cuff injuries and active work trains control), then isometrics. Phase 2: no stretching—light rows, presses, lateral raise, bench lift-off and cuff rotation. Phase 3: curl, D2 flexion, prone 90/90, then weight-bearing control (shoulder taps → clock → dolphin press) and finally the shoulder press.