Your clavicle bone, also called your collar bone, is the only long bone that sits horizontal in your body. It connects your shoulder blade to your sternum at the top of your chest. Breaking your clavicle can be painful and debilitating. Recovery can typically take 12 to 14 weeks. Physical therapy rehabilitation exercises should only begin after the bone has healed to the point where it is strong enough for load-bearing exercises. Depending on the severity of the break, this can take from six to 10 weeks. Always consult your physician before starting an exercise program.
Pendulum Swing
The pendulum swing is an active range of motion exercise that will increase flexibility in your shoulder. Stand straight with your feet shoulder-width apart and arms at your sides. Bend forward at the waist, and bring your hips back so that your chest is directly over your feet. Let both arms hang loose below you. Keeping your injured shoulder relaxed, slowly make small circles with your hand, using momentum to move your arm around at the shoulder. Circle clockwise for 30 seconds, then switch directions and circle counterclockwise for another 30 seconds.
Shoulder Shrug
The shoulder shrug is another active range-of-motion exercise that will help you regain flexibility around the clavicle. Stand straight with your feet shoulder-width apart and your arms relaxed at your sides. Shrug both of your shoulders up toward your ears while you keep your arms relaxed. Hold for about three to five seconds. Next, push your shoulder blades downward as if you were trying to press them into the floor. Hold for three to five seconds, relax, and repeat for about 15 to 20 repetitions.
Horizontal Shoulder Abduction
This exercise will not only increase your range of motion around your clavicle, it will also help you rebuild muscle that has degenerated from the lack of mobility you experienced during the initial phases of recovery. Stand straight with your feet shoulder-width apart and your knees slightly bent. Hold your arms out straight in front of you at shoulder level with your palms facing each other. Next, pull your arms apart and out to your sides as far as possible without pain. Squeeze your shoulder blades together and hold for three to five seconds. Bring your arms back to the starting position in front of you and repeat for 15 to 20 repetitions.
Shoulder External Rotation
This exercise will build strength in the muscles that support the clavicle. Begin by attaching one end of a piece of resistance tubing to a door knob. Stand sideways near the door with your injured arm opposite the door. The farther from the door you stand, the more resistance the tubing will offer. Hold on to the resistance tubing with your injured arm. In this position, the hand from your injured arm should be near your belly button. Keep your elbow tucked to your side, and rotate your arm outward away from your waist. Hold your upper arm at a 90-degree angle to your forearm throughout the movement. Rotate out as far as you can, and slowly return your hand to the starting position. Repeat for 15 to 20 repetitions, or as many as you can while maintaining proper form.
References
- "Therapeutic Exercise: Foundations and Techniques (Fifth Edition)"; Carolyn Kisner and Lynn Colby; 2007
- "Essentials of Athletic Training"; Daniel D. Arnheim and William E. Prentice, 2002
