Как я восстановил плечо после 20+ вывихов. (Пошаговое руководство)

Want the complete shoulder dislocation rehab program? Join my free Skool community here: https://www.skool.com/the-vital-movem... If I dislocated my shoulder again, this is the progression I’d follow to rebuild movement, stability and strength. After dealing with more than 20 shoulder dislocations myself, I know how confusing shoulder rehab can be. When should you start moving it? When can you use resistance bands? Do you need surgery? How do you know when you’re ready to progress? In this video, I break the process down into four stages. From gentle range-of-motion exercises all the way through to push-ups, rows, overhead pressing, pull-ups and eventually one-arm hanging. The goal isn't just to get your shoulder out of pain. It's to progressively rebuild a shoulder that feels strong, stable and capable again. 00:00 What We’re Covering 01:28 How Shoulder Dislocations Happen 04:13 Do You Need Surgery? 07:28 When Can You Start Rehab? 10:33 The 4 Stages of Shoulder Rehab 12:26 Stage 1 — Get It Moving 14:40 Stage 2 — Build Stability 17:12 Stage 3 — Build Strength 20:59 Stage 4 — Build Overhead Strength 27:27 The Final Boss — One-Arm Hanging 29:10 When Should You Progress? 29:56 How Much Pain Is Okay? 31:18 Where Should You Start? 32:13 Final Advice