A shoulder fracture is a break in one of the bones that makes up the shoulder. This type of fracture is common and usually falls into one of three categories: clavicle, scapula or shoulder blade, and shoulder joint fractures. Depending on the type and location of fracture, surgery may be needed to repair a fractured shoulder. Your physician may advise exercises to help rebuild arm strength and range of motion following a shoulder injury.
When to start exercising
After your shoulder injury is treated, either with surgery, through medication or other treatments, it is crucial to make sure you have clearance from your physician before you begin any shoulder exercises. If you begin exercising the shoulder too soon, you could cause further injury and hinder the healing process.
Types of Exercises
Depending on the type of fracture, your physician or health care provider may suggest several exercises to strengthen the shoulder muscles after an injury. Rotation and raise exercises, or exercises that require lifting and rotating of the arm, will involve use of a resistance band or dumbbell. These exercises are usually for rotator cuff injuries.
It is important to strengthen the rotator cuff after an injury, because the rotator cuff is essentially the joint that stabilizes the arm. If the muscles that cause movement in the shoulder are not strengthened, it will cause an imbalance in the arm structure and further injury.
Using the resistance band for the rehabilitation of a rotator cuff injury requires attaching one end of the resistance band to a wall or doorknob, and gently pulling the other end of the band in the hand of the injured shoulder. The idea is to add a little resistance to the injured shoulder as it moves in its regular range of motion, holding each position for a few seconds and rotating the arm in small circles in front of the body for a few repetitions.
For dumbbell exercises, lie on your side while holding the dumbbell in the hand of the side you are lying. Bend your elbow at 90 degrees, and curl the dumbbell upward toward your body and lower it back down for several repetitions.
Rehabilitation exercises for shoulder blade injuries also can involve a resistance band or light dumbbells, but typically the weight of the arm is all that is needed. Wall push-ups are also recommended for this type of injury. For a wall push-up, stand six inches away from a wall while facing the wall. Lean forward and place your palms on the wall about shoulder-width apart. Bend your elbows and lower your chest to the wall, keeping your feet planted into the floor. Then, extend your elbows and push your chest away from the wall. Repeat this for two sets of 15 repetitions.
The shoulder blade also plays a big role in stabilizing the rotator cuff. If the muscles attached to the shoulder blade are not strengthened, it can cause pressure to the unbalanced rotator cuff and cause pain and injury.
Stretching
Stretching exercises are as important as strength-building exercises for rehabilitation after a shoulder injury. Stretching helps prevent a frozen shoulder, or the inability to use the shoulder's full range of motion due to pain. Consult your physician before you begin any shoulder stretching exercises to prevent further injury. You also want to move slowly and smoothly when performing stretching exercises to prevent pain and injury.
Tags: rotator cuff, resistance band, shoulder blade, further injury, range motion, shoulder injury, your physician