Clavicle Fracture Exercises
Recovering from a Clavicle Fracture
A clavicle (collarbone) fracture is a common injury that usually heals well with the right rehabilitation programme. Recovery focuses on protecting the bone while gradually restoring movement, reducing pain and rebuilding shoulder strength.
This guide explains what to expect during your recovery and provides exercises to help you safely regain normal function over the coming weeks and months.
The First 6 Weeks
Wearing Your Sling
For the first six weeks, wear your sling 24 hours a day, unless advised otherwise by your healthcare professional.
Remove the sling regularly to complete your exercises and maintain movement in your neck, elbow, wrist and hand.
Early Exercises
Begin these exercises as soon as your pain allows.
Perform them little and often throughout the day, completing a few repetitions each time.
Pendulum Position
Stand beside a table and support yourself using your unaffected arm.
Allow your injured arm to hang relaxed.
This position can help:
- Reduce discomfort
- Improve circulation
- Make washing under your arm easier
Neck Side Stretch
While sitting:
- Tilt your head towards one shoulder.
- Hold for 2–3 seconds.
- Repeat 5 times before changing sides.
Neck Rotation
Turn your head slowly towards one shoulder until you feel a gentle stretch.
- Hold for 2–3 seconds
- Repeat 5 times on each side.
Elbow Movement
With your upper arm close to your body:
- Slowly bend and straighten your elbow.
- Repeat 5 times.
Forearm Rotation
Keep your elbow tucked against your side.
Rotate your forearm so your palm turns upwards and then downwards.
Repeat 5 times.
Hand and Wrist Exercises
Throughout the day:
- Move your wrist up and down.
- Make a full fist.
- Fully straighten your fingers.
- Touch your thumb to each fingertip.
Continue these exercises until your neck, elbow, wrist and fingers move comfortably.
Early Shoulder Exercises
As your shoulder becomes more comfortable, begin gentle shoulder movements.
Assisted External Rotation
Lie on your back with a folded towel beneath your upper arm.
Hold a stick with both hands.
Keeping your elbow bent to 90°:
- Rotate your arm outwards as far as comfortable.
- Slowly return to the starting position.
This exercise can also be performed while sitting.
Assisted Shoulder Lift
Lie on your back.
Use your unaffected arm to gently lift your injured arm to shoulder height before lowering it slowly.
This exercise may also be performed while sitting.
Table Slides
Sit at a table with both hands resting on the surface.
Slide your hands forwards until your upper arm reaches approximately shoulder height.
Allow your unaffected arm and the table to assist the movement.
Weeks 6–12
Removing Your Sling
From around 6 weeks, begin gradually reducing how often you wear your sling.
Many people find it helpful to continue wearing it:
- In busy public places
- During longer walks
- When the shoulder feels tired
Continue supporting your arm on cushions while sitting to improve comfort.
Using Your Arm
As healing progresses, begin using your arm for light everyday activities.
Initially:
- Lift no more than the weight of a cup of tea.
- Keep your elbow bent.
- Keep movements within your field of vision.
- Avoid lifting straight forwards or out to the side.
Continue avoiding:
- Heavy lifting
- Repetitive overhead activities
Pain Relief
It is common for discomfort to increase slightly as you become more active.
Taking pain relief, if appropriate, can help you:
- Increase your exercises
- Improve shoulder movement
- Return to normal activities
Continue progressing your earlier exercises by gradually reducing assistance from your unaffected arm.
Exercises From 8 Weeks
Once healing has progressed, begin gentle strengthening and stretching exercises.
Isometric Internal Rotation
Stand or sit with your elbow bent to 90°.
Attempt to rotate your hand inward while resisting with your opposite hand.
- Hold for 5 seconds
- Repeat 5 times
Isometric External Rotation
Using the same position:
Attempt to rotate your hand outward while resisting with your opposite hand.
- Hold for 5 seconds
- Repeat 5 times
Cross-Body Stretch
Stand or sit upright.
Reach your injured arm across your chest towards the opposite shoulder.
Use your unaffected arm to provide support if needed.
Behind-the-Back Stretch
Stand upright.
Place your hand behind your back and gently slide it upwards between your shoulder blades.
Assist the movement using your unaffected hand if required.
Exercises From 10 Weeks
By approximately 10 weeks, many patients are ready to begin rebuilding shoulder strength.
Start without weights before progressing to a light weight such as a partially filled water bottle.
Complete each exercise once daily until your muscles become tired.
Shoulder Shrugs
Lift your shoulders towards your ears before lowering them slowly.
Gradually add weight as your strength improves.
Front Arm Raises
Keeping your elbows tucked into your sides:
Raise both arms forwards before lowering them under control.
Gradually increase resistance.
Side-Lying External Rotation
Lie on your side with a folded towel between your upper arm and body.
Keeping your elbow bent to 90°:
Rotate your hand upwards before lowering it slowly.
Wall Push-Ups
Stand facing a wall.
Place your hands slightly wider than shoulder width apart.
Keeping your body straight:
- Bend your elbows
- Move your chest towards the wall
- Push back to the starting position
Resistance Band Pulls
Stand with your arm held out to your side.
Holding a resistance band:
Pull the band back towards your body before returning slowly.
Increase the resistance gradually as your strength improves.
Recovery Timeline
| Stage | Typical Timeframe |
|---|---|
| Sling worn full time | First 6 weeks |
| Begin removing sling | Around 6 weeks |
| Gentle strengthening | Around 8 weeks |
| Progressive strengthening | Around 10 weeks |
| Return to heavier activities | As advised by your clinician |
Recovery varies depending on the severity of the fracture, your age and your overall health.
When to Seek Medical Advice
Contact your healthcare professional if:
- Your pain becomes significantly worse.
- Your shoulder movement decreases.
- You notice numbness or tingling.
- You experience swelling or redness around the injury.
- Your recovery is not progressing as expected.
Frequently Asked Questions
How long should I wear my sling?
Most people wear a sling continuously for six weeks, removing it only for exercises and personal care unless advised otherwise.
When can I start moving my shoulder?
Gentle shoulder exercises usually begin as your pain improves during the first few weeks, with more active movements introduced after six weeks.
When can I begin strengthening exercises?
Light strengthening exercises generally begin around 8 weeks, progressing further from approximately 10 weeks.
Can I lift heavy objects during recovery?
No. Heavy lifting and repetitive overhead activities should be avoided until your shoulder has healed and your clinician advises it is safe.
Why are these exercises important?
Regular exercises help reduce stiffness, restore movement, improve shoulder strength and support a safe return to normal daily activities.
