Exercises For Broken Hips & Shoulders

Although you can break or fracture your hip at any age, hip fractures are considered an especially serious injury to people over 65. Risk factors for hip fractures include age, weak bones, medical conditions such as osteoporosis and physical inactivity. Shoulder trauma is a common injury that ranges from a separated shoulder to a fractures of the shoulder blades. Your doctor or physical therapist may suggest strengthening exercises that can restore flexibility and range of motion in your hips and shoulders.

Pendulum

Pendulum exercise will help restore flexibility and range of motion in your shoulders after an injury. Begin by lying on your stomach, close to the edge of a bed or bench. Let your injured shoulder and arm dangle freely from the edge of the bed and begin to slowly swing your arm back and forth. Initially swing your arms at 15-degree angles and progress to 30-degree angles as the pain decreases. Swing your arm for 15 seconds and relax. Build up to swinging your arm for three to five minutes.

Shoulder Flexion and Extension Exercise

This exercise maintains the strength and mobility of muscles in the shoulders in addition to the range of motion in the joints of the shoulders. It also increases blood circulation and reduces swelling. Begin this exercise by lying flat on your back. Extend both hands in front of you and interlock your fingers. Keeping your elbows straight, slowly bring your arms forward and up towards the ceiling. Lower your arms to the starting position and repeat this exercise as many times as desired.

Straight Leg Raise

After a hip fracture, strengthening exercises are recommended to reduce pain and stiffness in the hips, strengthen hip muscles and restore flexibility in the hips. A straight leg raise may be recommended by your physical therapist to strengthen hip muscles and increase your range of motion. Begin by lying flat on your back. Bend both knees and plant your feet on the floor. Straighten one leg and lift it about 3 feet off floor by tightening the muscles on the top of your thighs. Hold this position for 10 seconds and return to the starting position. Repeat this exercise 10 times on each leg, one daily.

Quadriceps Sets

Another exercise that can be performed at home to restore mobility after a hip injury is quadricep sets. Begin by lying in bed and extending both legs in front of you. Tighten the muscles in the front of your leg next to the injured hip and press the back of your knees into the bed. Hold this position for 10 seconds and relax. Repeat it 10 times and perform this exercise twice daily.