Broken Collarbone Healing Exercises

Healing from a broken collarbone, also known as a clavicle fracture, requires careful management to ensure proper recovery and prevent complications. While the initial phase of recovery focuses on rest, pain management, and immobilization, the subsequent phases involve a series of exercises designed to restore mobility, strength, and function to the shoulder and surrounding areas. These exercises are crucial not only for regaining the range of motion but also for strengthening the muscles that support the collarbone and enhancing overall shoulder stability.

Initial Phase (0-2 weeks)

During the initial phase following a clavicle fracture, it’s essential to minimize movements that could exacerbate the injury. However, gentle exercises can be started early on to prevent stiffness and maintain some level of mobility.

• Pendulum Exercise: Hold your affected arm straight down towards the floor with your elbow straight. Gently swing your arm in a small circle, first clockwise and then counterclockwise. Start with small circles and gradually increase the size as mobility improves.
• Wall Slides: Stand with your affected side close to a wall. Slowly slide your hand up the wall, keeping your elbow straight, as high as you comfortably can. Then, slowly slide it back down. Repeat this motion several times.
• Shoulder Blade Squeezes: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release. Repeat this exercise several times.

Intermediate Phase (2-6 weeks)

As healing progresses and pain decreases, more active exercises can be introduced to improve range of motion and strength.

• Arm Across the Chest: Hold your affected arm with your other arm and gently pull it across your chest towards your unaffected side. Hold for 30 seconds and release. Repeat this several times.
• Side to Side Shoulder Movement: Hold a light weight (less than a pound) in your affected hand. Keeping your arm straight, lift your arm out to the side until it’s at shoulder level. Then, lower it back down. Do not lift beyond the point of pain.
• Forward Arm Raises: Hold a light weight in your affected hand. Keeping your arm straight, lift your arm forward and up until it’s at shoulder level. Then, lower it back down.

Advanced Phase (Beyond 6 weeks)

By this stage, the fracture should be sufficiently healed to allow for more vigorous strengthening exercises. It’s crucial to continue gradually increasing the intensity and range of motion to achieve full recovery.

• Resistance Band Exercises: Use a resistance band for exercises like bicep curls, tricep extensions, and shoulder rotations. These can help strengthen the muscles around the shoulder and improve mobility.
• Shoulder Press: Hold light dumbbells in each hand at shoulder level with palms facing forward. Press the dumbbells straight up over your head. Slowly lower them back to the starting position.
• Lateral Raises: Hold light dumbbells at your sides with palms facing your thighs. Lift the dumbbells out to the sides until they’re at shoulder level. Slowly lower them back down.

Important Considerations

• Pain: If any exercise causes significant pain, stop immediately. Pain can be an indicator that you’re pushing too hard and could potentially reinjure the area.
• Professional Guidance: Always consult with a healthcare professional or physical therapist before starting any exercise program after a fracture. They can provide personalized advice and ensure that the exercises are appropriate for your stage of healing.
• Progression: Gradually increase the intensity and difficulty of exercises as your condition allows. Sudden spikes in activity can lead to setbacks.

Conclusion

Recovery from a broken collarbone requires patience and a well-structured approach to rehabilitation. By following a progressive exercise program tailored to your healing stage, you can optimize your recovery, regain full mobility and strength, and minimize the risk of future complications. Remember, everyone’s healing process is unique, and professional guidance is indispensable for achieving the best possible outcome.