Collarbone Fracture: Rehab Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Shoulder-blade squeeze
slide 1 of 4, Shoulder-blade squeeze,
- Sit or stand up straight with your arms at your sides.
- Keep your shoulders relaxed and down, not shrugged.
- Squeeze your shoulder blades down and together.
- Hold for about 6 seconds, then relax.
- Repeat 8 to 12 times.
Chest and shoulder stretch
slide 2 of 4, Chest and shoulder stretch,
- Sit or stand tall. You can also stand against a wall. Glide your head backward over your body (dorsal glide).
- Raise both arms with your palms facing forward and your elbows out to the sides.
- Bend your elbows and slowly lower your arms while squeezing your shoulder blades down and back. Keep your elbows back and your hands up throughout the exercise. If you're using a wall, keep your arms and hands against the wall. You will feel your shoulder blades slide down and together. At the same time, you will feel a stretch across your chest and the front of your shoulders.
- Hold for about 6 seconds. Then relax for up to 10 seconds.
- Repeat 8 to 12 times.
Shoulder extensor stretch (lying down, with wand)
slide 3 of 4, Shoulder extensor stretch (lying down, with wand),
- Lie on your back with your knees bent. Hold a wand with both hands, placing one hand near each end of the wand. [You can also use a broom handle or anything stiff and about 1 metre (3 feet) long.] Your palms should face down as you hold the wand. Straighten your elbows and rest the wand on your legs, just below your hips. This is your starting position.
- Keeping your elbows straight, slowly raise your arms over your head. Raise them until you feel a stretch in your shoulders, upper back, and chest. Try not to shrug your shoulders.
- Hold for 15 to 30 seconds, and then return to the starting position.
- Repeat 2 to 4 times.
Chest stretch (lying down)
slide 4 of 4, Chest stretch (lying down),
- Lie on your back with your elbows bent. Your arms should be out to your sides, and your arms and elbows should be resting on the surface you are lying on, such as the floor.
- Raise your hands above your head until you feel a stretch.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 17, 2023
Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
