7 Exercises to Do After a Shoulder Fracture
Introduction
Welcome to Benjamin Shettell, MD - your trusted source for high-quality shoulder care. If you've recently experienced a shoulder fracture, it's essential to follow a comprehensive rehabilitation program to promote healing and regain strength. In this article, we will provide detailed information about the 7 most effective exercises you can do after a shoulder fracture.
1. Pendulum Swing
The pendulum swing exercise is a gentle yet effective way to increase mobility in your shoulder joint. To perform this exercise, stand upright and lean forward, placing your unaffected hand on a support surface like a table or chair. Allow your affected arm to hang down freely and slowly move it forward and backward, side to side, and in circular motions. This exercise helps in reducing stiffness and improving blood circulation.
2. Passive Range of Motion Exercises
Passive range of motion exercises is useful in the initial stages of shoulder fracture rehabilitation when actively moving the shoulder may not be possible. These exercises involve using your unaffected arm or assistance from a therapist to move your fractured shoulder. The goal is to maintain joint flexibility and prevent muscle tightness or contractures.
3. Wall Climbing
Wall climbing is a simple exercise that helps regain strength and endurance in your injured shoulder. Stand facing a wall with your feet slightly apart and your arms extended at shoulder level. Slowly raise your affected arm and touch the wall at higher positions, mimicking a climbing motion. Gradually increase the height of your reach as your strength improves.
4. Dumbbell Exercises
Once your shoulder fracture has started healing and your doctor approves, incorporating dumbbell exercises into your routine can be beneficial. Start with light weights and perform exercises like shoulder press, lateral raises, and bicep curls. Dumbbell exercises help in strengthening the muscles around the shoulder joint, improving stability, and preventing future injuries.
5. Scapular Retraction
Scapular retraction exercises target the muscles around your shoulder blade, promoting proper movement and stability. Sit or stand with your back straight and your arms relaxed at your sides. Squeeze your shoulder blades together, holding the position for a few seconds before releasing. Repeat this exercise multiple times to improve scapular strength and overall shoulder function.
6. External Rotation with Resistance Band
Using a resistance band can provide excellent resistance for your shoulder rehabilitation exercises. For external rotation, anchor the resistance band securely and hold the other end with your injured hand. Keep your elbow bent at 90 degrees and slowly rotate your forearm away from your body against the resistance of the band. This exercise targets the rotator cuff muscles, improving stability and range of motion in your shoulder.
7. Functional Activities
As you progress with your rehabilitation, incorporating functional activities into your routine is crucial for a successful recovery. Functional activities might include light weightlifting, swimming, or participating in specific sports under the guidance of your healthcare provider. These activities help you re-establish daily living skills and regain confidence in your shoulder's ability to perform regular tasks.
Conclusion
In summary, proper rehabilitation after a shoulder fracture is essential to ensure optimal healing and functional recovery. The 7 exercises highlighted in this article can significantly contribute to your shoulder's rehabilitation process. Remember, it's crucial to consult with Benjamin Shettell, MD or a qualified healthcare professional before starting any exercise program following a shoulder fracture. With dedication, patience, and the right guidance, you can regain strength, mobility, and return to your normal activities.
