Shoulder Dislocates on Bosu

Beginner Level of Difficulty

The shoulder dislocate on the Bosu is an excellent warm-up exercise with a little balance thrown in for fun!


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

shoulder dislocates on bosu - step 1

Step 1

Stand on top of the Bosu and hold a thera-band or exercise band in both hands.

shoulder dislocates on bosu - step 2

Step 2

Keep your arms straight and wrap the band around your head and touch your butt in the back.

shoulder dislocates on bosu - step 3

Step 3

Pull the band back over while keeping your arms straight and repeat.