So we successfully passed week 2 to week 4 of our rehabilitation program. Make sure that you don’t feel any collarbone pain and keep a steady schedule of your visits to the therapist. Now that you are healing quite well it is time to start increasing the range of motion for the rotator cuff and start working on the strengthening exercises.
When performing those exercises always remember not to go past your shoulder height in any of the arm movements. Gradually build the intensity and let the pain be a red flag for you. If you would feel a collarbone pain, decrease the intensity and\or the weight. Always consult your therapist before going forward with this plan.
Strength development exercises:
1. Arm abductions.
a. Dumbbell lateral raises.
Hold a 2 pound dumbbell in your arm, standing straight. Lift the dumbbell directly out to your side. Make sure not to pass the shoulder level and keep your elbow slightly bended to decrease the strain. Stay within the comfortable range of motion. Keep a balanced posture and contract your core muscles. Perform 10 raises and rest. Repeat 3 times.
b. Tubing or elastic bands attached low.
Utilizing the same method we will perform the same exercise basically, only with the resistance tube. There are different types; they all differ based on the resistance level. Please start with the easiest tube first. Safely position the tube on the bottom and start performing side raises similar to the previous example.
2. Arm adduction
Cable cross over.
Grasp pulley dumbbell attachments. Stand with pulley to your side. Bend over slightly by flexing hips and knees. Bring cable attachment down with elbow in fixed position. Monitor your condition and avoid overextending the arm. Do not let it go pass the shoulder height. Perform 10 pulls and rest. Repeat 3 times.
3. Rotator cuff strengthening exercise.
Tie a piece of elastic band to the door knob. With your elbow bent 90 degrees hold one side of the bend with the hand of the effected arm. Rotate the forearm out away from your body keeping your elbow and upper arm tucked against the side of your body until you begin to feel tightness in your shoulder. Then rotate your forearm toward your body till it touches your belly. Rest. Repeat 3 times.
This will conclude part one of strengthening exercises. Rehabilitation from clavicle fracture can be a long ordeal so please be patient and don’t rush your progress. Always stop if you feel sudden pain and\or discomfort. See you in part 2!