Collarbone Fracture Exercises: Clavicle Rehabilitation Guide

A broken collarbone (clavicle fracture) is one of the most common fractures, often resulting from falls, sports impacts, or bike accidents. The clavicle connects your shoulder to your body, so this injury significantly affects arm movement. Proper rehabilitation restores full shoulder function and helps prevent long-term problems.

Understanding Clavicle Fractures

Fracture Locations

• Middle third: Most common (80%), best blood supply
• Lateral third: Near shoulder, may affect AC joint
• Medial third: Near sternum, least common

Treatment Options

• Non-surgical: Sling for 4-8 weeks (most midshaft fractures)
• Surgical: Plate and screws for displaced, shortened, or open fractures

Healing Timeline

• Initial healing: 6-8 weeks
• Full bone strength: 12-16 weeks
• Return to sports: 3-6 months

Phase 1: Protection Phase (Week 0-6)

Sling Wear

• Wear sling as directed (typically 2-4 weeks full-time)
• Support elbow and wrist
• Remove only for exercises when cleared

Goals

• Protect healing bone
• Prevent shoulder stiffness
• Maintain hand and elbow function
• Control pain and swelling

Hand and Wrist Exercises

Keep downstream joints mobile:

Finger Exercises:

1. Make a fist, then spread fingers wide
2. Touch each finger to thumb
3. Bend and straighten fingers

Wrist Circles:

1. Gently circle wrist
2. Both directions
3. Within comfort

Perform: 15-20 reps, several times daily

Elbow Exercises

Prevent stiffness:

1. Remove arm from sling (support elbow)
2. Bend and straighten elbow
3. Move through full range
4. Support arm carefully

Perform: 15-20 reps, 3-4 times daily (when cleared)

Pendulum Exercises (When Cleared)

Usually after 1-2 weeks:

1. Lean forward, support with uninjured arm
2. Let injured arm hang freely
3. Swing gently: circles, forward/back, side to side
4. Use body movement, not arm muscles

Perform: 1-2 minutes, 3-4 times daily

Posture Awareness

Avoid rounded shoulder position:

• Stand tall
• Gentle shoulder blade squeezes (pain-free)
• Avoid slumping forward

Active Neck Movement

Prevent neck stiffness from guarding:

• Gentle neck rotations
• Look up and down
• Ear to shoulder stretches

Perform: 5-10 reps each direction, 2-3 times daily

Phase 2: Early Mobility (Week 6-10)

When to Progress

After physician confirms adequate healing (usually X-ray at 6 weeks).

Goals

• Restore shoulder range of motion
• Begin gentle strengthening
• Wean from sling
• Progress to normal arm use

Active-Assisted Range of Motion

Assisted Flexion:

1. Use other arm or stick to help
2. Lift arm forward and up
3. Go to comfortable limit
4. Lower with control

Assisted External Rotation:

1. Hold stick with both hands
2. Push injured arm outward
3. Keep elbow at side
4. Control the movement

Perform: 15-20 reps each, 4-5 times daily

Active Range of Motion

Progress as tolerated:

Forward Flexion:

1. Lift arm forward on your own
2. Progress height gradually
3. Stop before pain

Abduction (Arm to Side):

1. Lift arm out to side
2. Keep palm down or forward
3. Progress range gradually

External/Internal Rotation:

1. Elbow at side, bent 90 degrees
2. Rotate forearm out and in
3. Progress range

Perform: 15-20 reps each direction, 3-4 times daily

Wall Walks

Progress shoulder flexion:

1. Face wall, fingertips touching
2. Walk fingers up wall
3. Lift arm as high as possible
4. Walk fingers back down

Perform: 10-15 reps, 3 times daily

Scapular Exercises

Activate shoulder blade muscles:

Scapular Squeezes:

1. Sit or stand with good posture
2. Squeeze shoulder blades together
3. Hold 5 seconds
4. Relax

Perform: 15-20 reps, 3 times daily

Passive Stretching

Cross-Body Stretch:

1. Bring arm across body
2. Use other hand to pull gently
3. Feel stretch in back of shoulder
4. Hold 30 seconds

Perform: 3-4 reps, 2 times daily

Phase 3: Strengthening (Week 10-16)

Goals

• Build shoulder strength
• Restore full range of motion
• Return to daily activities
• Prepare for sports/work

Isometric Exercises

Build strength without movement:

Isometric Flexion:

1. Stand facing wall
2. Push palm into wall (lifting motion)
3. Hold 5-10 seconds, no movement

Isometric Abduction:

1. Stand with arm at side against wall
2. Push arm into wall
3. Hold 5-10 seconds

Perform: 10 reps each direction, 3 sets

Resistance Band Exercises

External Rotation:

1. Elbow at side, band anchored
2. Rotate forearm outward
3. Keep elbow fixed

Internal Rotation:

1. Same setup, face opposite direction
2. Rotate forearm inward

Rows:

1. Band anchored in front
2. Pull elbows back
3. Squeeze shoulder blades

Perform: 15-20 reps each, 3 sets

Shoulder Strengthening

Lateral Raises:

1. Hold light weights at sides
2. Lift arms to shoulder height
3. Lower slowly

Front Raises:

1. Hold weights at front of thighs
2. Lift arms forward to shoulder height
3. Lower slowly

Prone Y, T, W:

1. Lie face down
2. Lift arms in Y, T, W positions
3. Squeeze shoulder blades

Perform: 12-15 reps each, 3 sets

Push-Up Progression

Wall Push-Ups:

1. Hands on wall
2. Lean in and push out
3. Progress to incline

Incline Push-Ups:

1. Hands on counter or bench
2. Lower body toward surface
3. Push back up

Floor Push-Ups (When Ready):

1. Start with modified (knees)
2. Progress to full push-ups

Perform: 10-15 reps, 3 sets

Rows

Dumbbell Rows:

1. Support on bench with uninjured arm
2. Pull weight toward hip
3. Squeeze shoulder blade
4. Lower slowly

Perform: 12-15 reps, 3 sets

Phase 4: Return to Function (Week 16+)

Goals

• Full strength and mobility
• Sport-specific preparation
• Safe return to all activities
• Prevent re-injury

Overhead Work

Progress carefully:

Overhead Press:

1. Start with light weight
2. Press overhead
3. Control descent

Perform: 10-12 reps, 3 sets

Plyometric Progression

Medicine Ball Throws:

1. Light ball
2. Chest passes
3. Progress to overhead throws

Wall Bounces:

1. Bounce ball off wall
2. Catch and repeat

Perform: 10-15 reps, 2-3 sets

Sport-Specific Training

Contact Sports Preparation:

• Build padding tolerance
• Practice falling techniques
• Wear protective gear initially

Throwing Sports:

• Interval throwing program
• Progress distance and velocity
• Focus on mechanics

Cycling:

• Start on trainer
• Progress to road
• Build vibration tolerance

Special Considerations

Surgical Recovery

If surgery was performed:

• May have more restrictions initially
• Hardware may be prominent
• Follow surgeon's specific protocol
• Incision care and scar management

Non-Union Concerns

If not healing:

• Continued pain at fracture site
• Motion felt at fracture
• May need surgical intervention
• Follow up with physician

Prominent Bump

Common after healing:

• Bone forms callus (extra bone)
• Usually permanent
• Rarely causes problems
• Cosmetic concern more than functional

Exercises to Avoid

Early Phases (Week 0-6)

• Lifting anything with injured arm
• Reaching overhead
• Carrying objects
• Any exercise causing pain at fracture

Until Full Healing

• Contact sports
• Heavy lifting
• High-impact activities
• Overhead pressing with significant weight

Sample Schedule (Phase 3)

Daily

• ROM exercises: 15-20 reps each direction
• Stretching: 3 reps each stretch

Monday/Wednesday/Friday

• Resistance band exercises: 3x15 each
• Shoulder strengthening: 3x12
• Rows: 3x12
• Push-up progression: 3x10

Tuesday/Thursday

• Isometrics: 3x10 each direction
• Scapular exercises: 3x15
• Light cardio (walking, stationary bike)

When to Seek Help

Contact your provider if:

• Pain increases or doesn't improve
• New clicking, grinding, or movement at fracture
• Arm feels weak or hard to lift
• Numbness or tingling develops
• Signs of infection (if surgical)

Key Takeaways

Clavicle fracture rehabilitation requires patience:

1. Protect early - Sling wear prevents displacement
2. Move fingers and elbow - Prevents stiffness
3. Pendulums start healing - Gentle early motion
4. Progress ROM before strength - Mobility first priority
5. Most heal well conservatively - Surgery not always needed

Recovery from a broken collarbone typically results in full shoulder function, though a visible bump at the fracture site is common. The key is balancing rest with progressive movement.