In medical terms, a collar bone is a clavicle and a shoulder blade is a scapula. Broken shoulder blades only account for 1 percent of bone fractures, according to the American Academy of Orthopaedic Surgeons. Exercises for a broken collar bone and shoulder blade all begin with gentle motion exercises that increase movement of your shoulder area and gradually advance to strengthening maneuvers that prepare your shoulder for functioning at a healthy level. Check with your doctor first since not all exercises may be appropriate for your injury.
Squeezing
Exercises for a broken collar bone and shoulder blade can include squeezes. Either sit upright in a firm chair or stand with your feet shoulder-width apart for this exercise. Gently move your elbows towards your back, palms facing your body. Keep your elbows bent and at your sides. Squeeze as tight as possible. Hold the squeeze for 10 seconds. Release the squeeze and return to the original position. Relax 10 seconds. Repeat this exercise 10 times. A variation involves moving and squeezing one shoulder blade at a time and holding it for 10 seconds.
Pulled Tubing
Exercises for a broken collar bone and shoulder blade can be done using exercise bands or elastic tubing. Strengthen and stretch your shoulder area by rotating externally. Wrap an exercise band or elastic tubing around a door knob that is at waist level. Stand with your unaffected side against the doorway. Move your surgical hand so your arm rests across your abdomen. Your elbow will be at a 90-degree angle, with your lower arm parallel to the floor. Grab a hold of the elastic tubing with your hand. Slowly and gently pull on the band while rotating your arm away from your body. Keep your lower arm parallel to the floor. Hold this position 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise 10 times.
Static Moves
Exercises for a broken collar bone and shoulder blade can strengthen your shoulder area by using static contractions. Known as isometrics, static contractions strengthen muscles without moving joints. Stand facing a door frame or wall corner. Lift your injured arm and bend your elbow to a 90-degree angle. Open your palm and place the inside of your arm against the corner of the wall or door frame. Gently push your arm into the wall or door frame. Hold this tension eight seconds. Release the tension. Relax 10 seconds. Repeat this exercise 10 times.
Overhead Stretch
Wands or sticks can be used as stretching exercises to increase flexion for a broken collar bone and shoulder blade. Hold onto a stick with both hands while standing upright. Place your palms facing downward. Keep your elbows straight and slowly lift your arms over your head. Hold this stretch for 10 seconds. Slowly return to the original position. Relax 10 seconds. Repeat this exercise 10 times.
References
- American Academy of Orthopaedic Surgeons: Clavicle Fracture (Broken Collar Bone); American Academy of Orthopaedic Surgeons
- Summit Medical Group: Broken Collarbone Rehabilitation; Tammy White, MS, PT, et al.; 2009
- American Academy of Orthopaedic Surgeons: Shoulder Surgery Exercise Guide; American Academy of Orthopaedic Surgeons
- American Academy of Orthopaedic Surgeons: Fracture of the Shoulder Blade (Scapula); American Academy of Orthopaedic Surgeons
Member Comments