Shoulder Separation Exercises

GENERAL INFORMATION:

What is it? A shoulder separation happens when the shoulder blade bone and collar bone come apart. This happens because the ligament (tissue) that holds the bones in place is stretched or torn. This injury may be caused by falling on your shoulder. Or, you may have been injured from a blow to your upper body. You may have pain, swelling, stiffness, or numbness. Or, you may have problems moving the arm on the injured side. It may take weeks for your shoulder to heal. Ask your caregiver for more information about other ways to treat your injury.

Do's and Don'ts: Caregivers may tell you to remain pain-free as you use your arm and shoulder more. If your injury does not improve, call your caregiver.

Exercises:

• Pendulum Swings:
  
  
  • Leaning over the edge of a table and supporting your body weight with the uninjured arm, gently swing your injured arm:
    
    
    • Side to side.
      
      
    • In circles.
      
      
    • Forward and backwards.
    
    
  • Over time, increase the distance you swing your arm as pain allows.
    
    
  • Repeat 20 times in each direction.
  
  
• Shrugs: Stand with your arms by your side. Lift your shoulders up to your ears and hold for 1 second. Then pull your shoulders back pinching your shoulder blades together. Hold for 1 second. Relax your shoulders and repeat 20 times.
  
  
• Supine Punches: Lie on your back with your arms pointing straight to the ceiling. Lift your shoulders off the ground 3 inches without bending your elbows. Lower your shoulders back to the ground. Repeat 30 times.
  
  
• Internal Rotation: Lie on your back with your injured arm at your side and the elbow bent 90 degrees. Holding a 1 or 2 pound hand weight, bring your forearm toward your stomach. Then lift your forearm away from your stomach toward the floor or table. Keep the arm at your side and the elbow bent 90 degrees during the entire exercise. Repeat 20 times.
  
  
• External Rotation: Lie on your uninjured side with your arm against your ribs and the elbow bent 90 degrees. Holding a 1 or 2 pound hand weight, rotate your arm away from your stomach (toward the ceiling). Slowly lower your arm back toward your stomach, keeping your arm against your ribs and the elbow bent 90 degrees. Repeat 20 times.

CARE AGREEMENT:

You have the right to help plan your care. To help with this plan, you must learn about your health condition and how it may be treated. You can then discuss treatment options with your caregivers. Work with them to decide what care may be used to treat you. You always have the right to refuse treatment.

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