Shoulder Fracture Recovery: Exercises and Mobility Guide

Shoulder fractures require careful rehabilitation to regain full range of motion and function. This comprehensive guide covers exercises, timeline, and strategies for successful shoulder fracture recovery.

Understanding shoulder fractures

Common types

• Proximal humerus: Top of arm bone, most common
• Clavicle (collarbone): Often from falls
• Scapula (shoulder blade): Less common

Treatment options

• Conservative: Sling for 3-6 weeks
• Surgical: Plates, screws, or shoulder replacement

Recovery timeline

Weeks 0-3: Protection phase

• Arm in sling most of time
• Gentle pendulum exercises only
• Hand, wrist, elbow exercises
• No active shoulder movement

Weeks 3-6: Early mobilization

• Sling weaned off gradually
• Passive and assisted movements begin
• Very gentle active exercises
• No lifting or reaching

Weeks 6-12: Active rehabilitation

• Active range of motion work
• Light strengthening begins
• Functional activities
• Gradual return to daily tasks

Months 3-6: Strengthening phase

• Progressive strengthening
• Return to normal activities
• Sport-specific training if needed
• Full recovery by 6-12 months

Exercises while in sling

Pendulum exercises

1. Lean forward, support with good arm
2. Let injured arm hang down
3. Gently swing arm in small circles
4. 10 circles each direction
5. 3-4 times daily
6. Do not use muscles, just gravity

Hand and wrist exercises

• Make a fist: 20 reps, hourly
• Finger spreads: 20 reps, hourly
• Wrist circles: 10 each way, 3 times daily
• Prevents stiffness

Elbow exercises

• Remove arm from sling
• Bend and straighten elbow
• 10 reps, 3-4 times daily
• Support upper arm

Early mobilization exercises (weeks 3-6)

Passive range of motion

Use good arm to move injured arm:

Forward flexion

1. Lie on back
2. Clasp hands together
3. Good arm lifts injured arm overhead
4. 10 reps, 3 times daily

External rotation

1. Lie on back, elbow bent 90 degrees
2. Use stick or good hand
3. Rotate arm outward gently
4. 10 reps, 3 times daily

Active-assisted exercises

Table slides

1. Stand facing table
2. Place hand on towel
3. Slide hand forward on table
4. 10 reps, twice daily

Wall walks

1. Face wall, fingers on wall
2. Walk fingers up wall
3. Go as high as comfortable
4. 10 reps, twice daily

Active range of motion (weeks 6-12)

Forward flexion

1. Stand or sit upright
2. Lift arm forward and up
3. Go as high as comfortable
4. 10 reps, 3 times daily

Abduction

1. Lift arm out to side
2. Keep thumb pointing up
3. 10 reps, 3 times daily

Internal rotation

1. Reach hand behind back
2. Try to touch opposite shoulder blade
3. 10 reps, 3 times daily

External rotation

1. Elbow at side, bent 90 degrees
2. Rotate forearm outward
3. 10 reps, 3 times daily

Strengthening exercises (weeks 8+)

Resistance band exercises

External rotation

1. Band attached to door
2. Elbow at side, bent 90 degrees
3. Rotate arm outward against band
4. 10-15 reps, twice daily

Internal rotation

1. Band attached to door
2. Rotate arm inward against band
3. 10-15 reps, twice daily

Shoulder flexion

1. Stand on band
2. Lift arm forward against resistance
3. 10-15 reps, twice daily

Scapular exercises

Scapular squeezes

1. Squeeze shoulder blades together
2. Hold 5 seconds
3. 10 reps, twice daily

Rows

1. Use resistance band
2. Pull elbows back
3. Squeeze shoulder blades
4. 10-15 reps, twice daily

Functional activities

Early activities (weeks 6-8)

• Light personal care
• Eating and drinking
• Typing (if comfortable)
• Light household tasks below shoulder
• Avoid lifting

Intermediate activities (weeks 8-12)

• Dressing independently
• Light cooking
• Reaching to shoulder height
• Light lifting (1-2 kg)
• Driving (when safe)

Advanced activities (3+ months)

• Overhead activities
• Heavier lifting
• Return to work
• Sports and hobbies

Managing stiffness

Why stiffness occurs

• Immobilization in sling
• Scar tissue formation
• Muscle guarding
• Fear of movement

Preventing excessive stiffness

• Start exercises early
• Do exercises consistently
• Frequent gentle movements
• Heat before exercises
• Do not push through sharp pain

Common problems

Frozen shoulder

Risk: Higher after shoulder fracture

Prevention:

• Early mobilization
• Consistent exercises
• Professional physiotherapy
• Address pain adequately

Shoulder weakness

Normal: Muscles weaken during immobilization

Solutions:

• Progressive strengthening
• Scapular exercises
• Functional activities
• Patient progression

Nerve symptoms

Concerning: Numbness, tingling, or weakness

Action: Report to doctor immediately

Pain management

Strategies

• Take pain medication as prescribed
• Ice after exercises (15 minutes)
• Heat before exercises
• Some discomfort with exercises is normal
• Sharp pain is not

Sleeping positions

Best positions

• Semi-reclined (use pillows)
• On uninjured side
• Support injured arm with pillows
• Avoid lying on injured shoulder

Returning to activities

Driving

• Usually 6-8 weeks minimum
• Must have full control
• Check with doctor
• Inform insurance
• Practice in safe area

Work

• Desk work: 6-8 weeks
• Manual work: 3-6 months
• Overhead work: 4-6 months
• Phased return helpful

Sports

• Swimming: 3 months
• Golf/tennis: 4-6 months
• Contact sports: 6 months
• Get clearance from doctor

When to seek help

Contact healthcare professional if:

• Severe pain not improving
• Increasing stiffness
• Not regaining movement
• Numbness or tingling
• Weakness developing
• Shoulder feels unstable

The role of physiotherapy

Fracture / Broken Bones Rehabilitation (18+) provides:

• Assessment of movement and strength
• Personalized exercise programme
• Hands-on treatment for stiffness
• Progression guidance
• Prevention of frozen shoulder
• Return to activity planning

The bottom line

Successful shoulder fracture recovery requires:

• Patience — full recovery takes 6-12 months
• Starting exercises early
• Consistent daily practice
• Gradual progression
• Managing pain and stiffness
• Professional guidance
• Realistic expectations

Most people regain good shoulder function with appropriate rehabilitation. The key is starting exercises as soon as allowed and being consistent with your programme to prevent stiffness.

About the author

Lizzie Thornton is a specialist community physiotherapist with over 15 years of experience in fracture rehabilitation. She is HCPC registered and a member of the Chartered Society of Physiotherapy. Lizzie provides home physiotherapy visits across Staffordshire Moorlands and Cheshire East, helping people recover from fractures and regain full function.

View Lizzie's profile