Shoulder exercises (2 week plan) 

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Information for patients

What is this information about?

This information is about wrist, elbow and shoulder exercises. 

It tells you:  

• What exercises you can do to keep your shoulder mobile while it heals which will help it get better quicker. 
• Who to contact if you need further help and support.

Why have I been given this information?  

You have been given this information because, if you follow the advice in it, it will help you to move your shoulder to prevent stiffness. 

What exercises I should practice from week 1 to week 2?

• If you have stiffness in your elbow or hand from wearing the sling, you may wish to do wrist and elbow exercises first. Once you can do these easily, you can stop them but continue with the shoulder exercises. 
• Aim to do the exercises five times a day. They should not cause you too much pain. Do fewer if they are making your pain worse. 

Hand, wrist and elbow exercises

Finger and wrist bending and straightening: open and close your hand as shown 10 times. Then move your wrist up and down 10 times. 

After around 3 to 5 days progress to holding a soft ball or ball of socks. Squeeze the ball as hard as possible without pain. Hold for 5 seconds and repeat 10 times. 

Elbow Bending to Straighten: bend and straighten your elbow as far as you can without pain. You should not feel more than a mild to moderate stretch. You can use your other arm to help if you need to. Repeat 10 times if there is no increase in pain.  

Forearm Rotations: keep your elbow at your side and bent to 90 degrees. Slowly turn your palm up (supination) and down (pronation). You should not feel more than a mild to moderate stretch. You can use your other arm to help if you need to.  Repeat 10 times if there is no increase in pain.  

Posture Exercise:

Bring your shoulders back and gently squeeze your shoulder blades together. Hold for 30 seconds. Repeat 5 times.  

Shoulder pendulum (swing) exercises

Stand next to a firm surface. Support yourself with your un-injured arm and lean forwards. Let your injured arm relax and hang down to the ground.  

Gently swing your arm, making a small movement. Try to do this forward and backward, side to side and in small circles. Keep your arm relaxed as you swing it. 

Aim to do this for 1 to 2 minutes in total.  

This exercise can cause some discomfort when you first start to do it. This will usually ease off after you have repeated the exercise a few times. 

You need to swing your arm gently so is does not cause you too much discomfort. Remember to keep your arm relaxed. 

What should I do if I am struggling with my sling?

Do contact the Virtual Fracture Clinic. We can give you advice or arrange for your sling to be adjusted or changed if needed.  

When can I start driving?

You can return to driving when:  

• You are no longer using your arm sling    
• You can turn the steering wheel as much as you need to without it hurting  
• You can safely deal with all emergency situations without being in pain or hesitating. For example, you must be able to stop the car quickly and in full control and safely avoid obstacles  
• You are covered by your insurance company.  

How do I contact the Virtual Fracture Clinic?