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How I Fixed My Shoulder After 20+ Dislocations. (Step By Step Guide)

Joel Hatcher

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Want the complete shoulder dislocation rehab program? Join my free Skool community here:
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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

12 Comments

@davidk6269 7 days ago

Thank you! This is very clear and helpful advice!

@David-tj2ok 12 days ago (edited)

thanks so much for this amazing and informative video! dislocated my shoulder for the first time a week ago, this is exactly what i needed.

@Total90Tracer 5 days ago

Thanks a bunch 🙏

@brentanreynolds2916 10 days ago (edited)

Awesome video, I dislocated my shoulder last week but maybe because I have quite weak joints ( so not a lot of damage going out ) and fairly strong rotator cuff muscles I’m only a week in and I can already do a decent bit of stuff. Practicing using a band to resist rotation with my shoulder in different positions I think has helped a ton. I wish everyone the best!

@savithrukannuri4652 11 days ago

Amazing video Joel!, Thank you so much for these. Currently can do 10 scap pull ups, looking to to train dead hang and slowly but surely eventually reach that 1 arm hang.

@Avenexa 13 days ago

Thanks man

@VAGRIENTGame-Andrew 6 days ago

Shoulder dislocations sound scary! I don’t think I’ve ever experienced a dislocation at all before.

@TheMillerPlanet 12 days ago

Had +15-20 dislocations. For the first 10-15 it popped right back in itself, after that I always had an physiotherapist put it back in (very easy and without pain).

For me personally, it is possible to start training like 3-4 days after the dislocation. Pull-Ups possible 1-2 weeks after. Single arm deadhang possible like 3-4 weeks after.

Just wanted to share my experience for others - if you feel like it will work, try it out carefully, for some people (like me) it can heal much faster🙏

@brentwhipple7578 11 days ago

Super helpful just signed up, how long into active hanging to you start more passive hanging? I'm assuming once the active hang is fairly easy for 30+ seconds

@SayNotoWorkspace 11 days ago

Thanks a lot for the information, though I sometimes find it a bit intimidating to look at😅. What about nutrition? Could you share what you usually consume to build such strong shoulders?