Broken Collarbone Rehabilitation Exercises
Phase I
- Wand exercises
- Flexion: Stand upright and hold a stick in both
hands, palms down. Stretch your arms by lifting
them over your head, keeping your elbows straight.
Hold for 5 seconds and return to the starting
position. Repeat 10 times.
- Extension: Stand upright and hold a stick in both
hands behind your back. Move the stick away from
your back. Hold the end position for 5 seconds.
Relax and return to the starting position. Repeat
10 times.
- External rotation: Lie on your back and hold a
stick in both hands, palms up. Your upper arms
should be resting on the floor, your elbows at your
sides and bent 90°. Using your good arm, push your
injured arm out away from your body while keeping the
elbow of the injured arm at your side. Hold the
stretch for 5 seconds. Repeat 10 times.
- Internal rotation: Stand upright holding a
stick with both hands behind your back. Place the
hand on your uninjured side behind your head
grasping the stick, and the hand on your injured
side behind your back at your waist. Move the stick
up and down your back by bending your elbows. Hold
the bent position for 5 seconds and then return to
the starting position. Repeat 10 times.
- Shoulder abduction and adduction: Stand upright and
hold a stick with both hands, palms down. Rest the stick
against the front of your thighs. While keeping your
elbows straight, use your good arm to push your injured
arm out to the side and up as high as possible. Hold for
5 seconds. Repeat 10 times.
- Horizontal abduction and adduction: Stand upright
and hold a stick in both hands. Place your arms
straight out in front of you at shoulder level. Keep
your arms straight and swing the stick to one
side, feel the stretch, and hold for 5 seconds.
Then swing the stick to the other side, feel the
stretch, and hold for 5 seconds. Repeat 10 times.
- Shoulder flexion: Stand with your arms hanging down at
your side. Keep your elbow straight and lift your arms up
over your head as far as you can reach. Hold the end position
for 5 seconds. Do 3 sets of 10.
- Shoulder abduction and adduction: Stand with your
arms at your sides. Bring your arms up, out to the
side, and toward the ceiling. Hold for 5 seconds.
Return to the starting position. Repeat 10 times.
- Horizontal shoulder abduction and adduction: Stand with
your arms held straight out in front of you at
shoulder level. Pull your arms apart and out to the
sides as far as possible. Hold them back for 5
seconds, then bring them back together in front of
you. Repeat 10 times. Remember to keep your arms at
shoulder level throughout this exercise.
- Shoulder extension: Stand with your arms at your side.
Move the arm on your injured side back, keeping your elbow
straight. Hold this position for 5 seconds. Return to
the starting position and repeat 10 times.
- Scapular range of motion: Stand and shrug your shoulders
up and hold for 5 seconds. Then squeeze your shoulder blades
back and together and hold 5 seconds. Next, pull your
shoulder blades downward as if putting them in your back
pocket. Relax. Repeat this sequence 10 times.
Phase II
- Sidelying horizontal abduction: Lie on your
uninjured side with your injured arm relaxed across your
chest. Slowly bring your injured arm up off the floor,
elbow straight, so that your hand is pointing toward
the ceiling. Do 3 sets of 10. Hold a weight in your
hand as the exercise becomes easier.
- Prone shoulder extension: Lie on your stomach on a
table or a bed with the arm on your injured side hanging
down over the edge. With your elbow straight, slowly lift your
arm straight back and toward the ceiling. Return to the
starting position. Do 3 sets of 10. As this becomes
easier, hold a weight in your hand.
- Biceps curls: Stand and hold some kind of weight (soup
can or hammer) in your hand. Bend your elbow and bring
your hand (palm up) toward your shoulder. Hold 5 seconds.
Slowly return to your starting position and straighten
your elbow. Do 3 sets of 10.
- Triceps strengthening: Lie on your back with your
injured arm pointing toward the ceiling. Bend your elbow
completely, so that your hand is resting on the same
shoulder and your elbow is pointing toward the ceiling.
Straighten the elbow completely so that your hand is
pointing toward the ceiling. Return to the starting
position. Do 3 sets of 10. Hold a weight in your hand
when this becomes too easy.
- Single arm shoulder abduction: Stand with your arms at
your sides with your palms resting against your sides.
With your elbow straight, lift the arm on your injured
side out to the side and toward the ceiling. Hold the
position for 5 seconds. Repeat 10 times. Add a weight to
your hand as this exercise becomes easier.
- Single arm shoulder flexion: Stand with your injured arm
hanging down at your side. Keeping your elbow straight,
bring your arm forward and up toward the ceiling. Hold
this position for 5 seconds. Do 3 sets of 10. As this
exercise becomes easier, add a weight.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.