The collarbone, or clavicle, connects the shoulder blade to the upper part of your breastbone. A broken clavicle is a common injury among children and young adults, according to MayoClinic.com, and usually results from a fall or sports injury. Car accidents also result in a number of broken collarbones. Most clavicle injuries heal well with little treatment other than a sling and mild pain relievers. While you should keep the area immobilized to a certain extent, you can perform a variety of exercises while it heals. Rehabilitative exercises can help prevent stiffness and restore shoulder flexibility and strength. Speak to your physician about your particular situation before starting to exercise.
Step 1
Hold a stick or light bar between your hands and lift them over your head as you stand still. Hold the position for 5 seconds, keeping your elbows locked. Lower your arms and repeat 10 times.
Step 2
Place the stick on your thighs while continuing to hold it. With your uninjured side, use your arm to push your affected side as far as you can without inducing pain. Hold for 10 seconds and slowly lower your arms. Repeat 10 times.
Step 3
Continue holding the stick while you move your shoulder in the other direction. Move the stick from side to side while holding the stick out in front of you. Move the stick behind your back and hold it in place. Slowly push it away from your back.
Step 4
Stand up straight and shrug your shoulders. Hold the shrug for 5 seconds and release. Roll your shoulders backward and forward.
Step 5
Stand up straight and hold your arms next to your sides with elbows bent. Gradually squeeze your shoulder blades together and hold the position for a count of three. Release and repeat 10 times.
Step 6
Lean forward and support yourself on your unaffected side by a sturdy table or bench. Allow the arm on your affected side to hang loosely down, with your hand pointed toward the floor. Keep your back straight and gently swing your loose arm back and forth 10 times in a pendulum motion. Swing your arm out from the table and back 10 times. Then swing it gently in circles 10 times.
Tips and Warnings
- Include posture exercises to make sure you don't develop a stoop, favoring the damaged side of your body. Practice walking with your shoulders thrown back. Stand against a wall and align your body properly so that your head, shoulders, buttocks and heels touch the wall.
- Listen to your body and stop exercises when you feel pain in your clavicle. You must continue to exercise your shoulders during the initial three or four weeks, but not to the point of serious pain. According to physiotherapy website PhysioAdvisor.com, you can move on to more strenuous exercises when you can perform simple range of motion exercises without pain. You can usually return to normal sports and exercise activities within three to four weeks, but you should refrain from engaging in any contact sports for a few months because the collarbone may still be in a weakened condition. Check with your doctor before progressing to new activity levels.
Things You'll Need
- Stick
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