Sternoclavicular Joint Separation Rehabilitation Exercises

You may do the first 2 exercises right away. You may do the rest exercises when the first 2 exercises are nearly painless.

• Chest stretch: Grasp your hands behind your back and lift your arms away from your body. Hold 15 to 30 seconds. Repeat 3 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.
• 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.
• Horizontal shoulder motion (single arm): Standing with your arm out in front of you, elbow straight and at shoulder level, move your arm in a horizontal direction out to the side. Return to the starting position. Repeat 10 times.
• Sitting shoulder flexion: Using a small weight of some kind (soup can, hammer), lift your arm up in front of you with the elbow straight and try to reach over your head. Return to the starting position with your elbow straight. Do 3 sets of 10.
• Supine horizontal motion: Lie on your back, hold your arm out straight, and move your arm up until your hand is toward the ceiling. Return your arm to the starting position. Do 3 sets of 10. As you get stronger, hold a weight in your hand as you do this exercise.
• 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.
• Prone horizontal motion: Lying on your stomach with your face facing the floor, raise your arms straight out from the side and squeeze your shoulder blades together. Keep your elbows straight and your thumbs up. Do 3 sets of 10. As you get stronger, add a weight.