The shoulder is composed of three bones, the scapula, clavicle and humerus. These bones can become fractured, resulting in pain and loss of motion in the shoulders. A hip fracture is a serious, but common injury in the elderly population caused by the gradual loss of calcium and bone density as one ages. Strengthening and stretching exercises increase blood circulation to rehabilitating bones, strengthen the surrounding muscles, and improve flexibility and range of motion. Speak with your physician before starting an exercise program.
Internal Rotation
The shoulder contains three joints and is the most flexible joint in the body. It relies on surrounding muscles, tendons and ligaments for stability and mobility. Strengthening the muscles and soft tissue in the shoulders after a shoulder fracture is necessary to maintain flexibility and range of motion. You will need a resistance band to perform this exercise. Place one end of the resistance band on the knob of a closed door and hold the other end in the hand of the affected shoulder. Standing tall, begin to bring that arm towards your stomach. At the apex of the extension, hold for five seconds. Return your arm to the starting position and perform one set of 10 repetitions twice daily to strengthen the rotator cuff muscles and stabilize the shoulders.
Shoulder Abduction and Adduction
Stretching exercises increase blood circulation, stretch the surrounding muscles and tendons, and improve mobility and range of motion in the shoulders. While standing, place your unaffected hand under the elbow of the affected shoulder and bring both arms toward shoulder height. Continue this extension until you can no longer lift your arms, then begin to move your arms from side to side. Be sure to keep your torso and feet firmly planted while performing this exercise. Perform two sets of 10 repetitions each daily.
Hip Abduction Side Lying
Strengthening the hip flexor muscles is necessary to stabilize the hips, pelvis and trunk. These muscles are also required for mobility in the hips, so strengthening exercises enable flexion of the thighs toward the abdomen. Begin by lying on the side of your unaffected hip. Straighten your torso and knee, and slowly lift the leg of your injured hip to the side. Contract the muscles on the side of your hips and thighs, and continue this extension as high as possible. At the apex of this lift, hold for three seconds, then return your leg to the starting position. Perform one set of 10 repetitions three times daily to strengthen the muscles responsible for hip flexion.
Quadriceps Sets
Maintaining muscular strength in the quadriceps is necessary for hip mobility. This exercise increases oxygen circulation, strengthens the muscles in the quadriceps, and enables hip stability and mobility. Lie on a bench or bed with both legs extended in front of you. Contract the muscles in the front thigh of the affected leg and press the back of the leg into the bench or bed. Hold this press for five seconds and relax. Perform one set of 10 repetitions twice daily.
References
- American Academy of Orthopaedic Surgeons; "Shoulder Trauma"; September 2007
- MayoClinic.com; "Hip Fracture"; January 2010
- Univeristy of California-San Francisco Medical Center: Home Exercises for Shoulder Injuries -- Strengthening
- Ohio State University Medical Center: Self-Range of Motion Exercises for Shoulders, Arms, Wrists, Fingers
- PhysioAdvisor.com: Hip Strengthening Exercises
- York Hospital; "Exercises After Hip Surgery: Ankle Pump, Quad Sets, Gluteal Sets"; January 2007
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