The following are a few of the exercises:

1. Shoulder Flexion and Extension: First of all, take a light dumbbell in your hand when sitting or standing with your back straight. Then take your arm directly in the air in front of you and then bring it down slowly. Do this ten to fifteen times.

2. Rotation, external and internal: To begin with, attach one end of a doorknob that is at your waistline using a resistance band. Take the other end with that wounded arm, and turn the shoulder outward and then inward. It will be suggested that you should make efforts to do 3 sets of 15 reps on each side.

3. Shoulder abduction and adduction: Once you lie on your side, hold a small piece of weight. Put up your hand towards the ceiling and then slowly put it down. When this has been done 10-12 times, turn to the other side.

4. Scapular Retraction: Sitting down or standing, the arms should be at the side of the body. Take the case of a pencil that you are attempting to squeeze in between the shoulder blades and pull them toward each other. Remain in the position for several seconds and then relax. Do 3 sets of 12-15 reps.

5. Wall Slides: Become the wall's backside, with the elbow at 90° and palm facing forward. One hand after another, slide the hands along the wall until they are directly above the head. Then bring them back down. Increase gradually to 3 sets of 10-12 reps.

6. Deltoid Raises: Grasp a dumbbell that is light and has its palm up. Raise your hands and keep them to one side at the height of the shoulder and subsequently bring them down. Do 3 sets of 12-15 reps.

7. Shoulder Shrugs: Take your dumbbell, which is a little heavier than your usual one, put one in each hand, and stand up or sit. Shrug your shoulders to touch your ears, and hold for a few seconds, then relax. Repeat the exercise 15-20 times.

8. Y-T-W Raises: Lay your stomach on a flat surface, and make your arms straight out and over your head in a Y shape. Bring your arms in a T position followed by a W position with your thumbs up. Repeat 3 sets of 10 reps.

9. Isometric Shoulder Holds: Take out a resistance band and make it around your wrists at the level of your shoulders. At this stage, stretch out your arms and push yourself against the band, and hold that position for 10 seconds and release. Do this 3 times.

10. Prone Shoulder Extension: Position yourself on your stomach with your arms along your sides. Gently take your arms off the floor to the extent of your comfort and then bring them down again. Work towards 3 sets of 12-15 reps.

Conclusion

In the event that you include these exercises in your rehabilitation program, it will be possible to strengthen your shoulder after the Bankart repair surgery and speed up the recovery time. You can consult us prior to starting any new exercise program to guarantee that it is both safe and appropriate for you. A recovery after a Bankart repair operation is a process that takes time, effort, and a proper rehabilitation strategy. Through the implementation of a detailed and individualized exercise plan, you will be able to regain the power and range of motion in your shoulder, and as a result, your recovery will be triumphant.