Composite fist
Make a full fist slowly, then open fully.
- 10 times
- Every hour while awake
Should feel: Full movement Should not feel: Catching that hurts
Home / Patient library / Exercise sheets / Sheet 80
After surgery on a broken collarbone, shoulder or upper arm
Shoulder & elbow · After surgery on a broken bone
Count the weeks from the day of your operation. The date is on your discharge card.
If your doctor wrote a different plan on your prescription, follow that instead of this page.
A4 PDF, 0.6 MB. Free to download — no sign-up, no email address needed.
Weeks 0–2
Rest the arm in the sling, and keep the hand, wrist and elbow moving from the first day. Take the arm out of the sling for the exercises, unless we tell you otherwise.
Arm use Sling on most of the day, and at night if it is more comfortable. Light use of the hand for eating and writing. No lifting.
Wrist circles
Slow circles in both directions.
- 10 each way
- 3 times a day
Should feel: Free movement Should not feel: Pain over the lump
Elbow bend and straighten
Sit with the arm by your side. Bend the elbow slowly as far as it goes, bringing the hand up, then straighten it fully.
- 10 times
- 3 times a day
Should feel: A gentle stretch at the front or back of the elbow Should not feel: Sharp pain
Pendulum swing
Lean forward, let the arm hang. Swing it gently in circles using your body, not the shoulder.
- 1 minute
- 4 times a day
Should feel: The shoulder loosening Should not feel: Sharp pain
Shoulder blade squeeze
Squeeze the shoulder blades together and down.
- 10 times
- 3 times a day
Should feel: Between the shoulder blades Should not feel: The shoulders lifting
Not yet Lifting the elbow above shoulder height, lifting or pushing anything, or driving.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Weeks 2–6
Stitches out. Start moving the shoulder gently, using the other arm or a table to help. Carry on with the earlier exercises.
Arm use Sling off at home as comfort allows. Light tasks at waist level. Nothing heavier than a full glass of water.
Table slide
Sit at a table, slide the hand forward, letting the body follow.
- 10 times
- 3 times a day
Should feel: A stretch at the end of the range Should not feel: Pinching at the top
Stick-assisted external rotation
Hold a stick with both hands, elbow tucked in, and push the affected arm outwards.
- 10 times
- 3 times a day
Should feel: A stretch at the front of the shoulder Should not feel: Sharp pain
Wall climb
Face a wall, walk the fingers up as high as comfortable, hold, then walk down.
- 5 times
- 3 times a day
Should feel: A stretch overhead Should not feel: Shrugging to cheat height
Not yet Lifting, carrying bags, or forcing the arm behind your back.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Weeks 6–12
Sling off. Get full movement back and start strengthening, as the X-ray shows healing. Carry on with the earlier exercises.
Arm use Normal light use. Lift heavier things a little at a time as the strength comes back.
Towel internal rotation
Hold a towel behind your back and gently pull the lower hand up.
- Hold 15 seconds
- 5 times
Should feel: A stretch at the front Should not feel: Pinching
Cross-body stretch
Pull the arm across your chest with the other hand.
- Hold 20 seconds
- 5 times
Should feel: A stretch at the back of the shoulder Should not feel: Pain in the front
Isometric external rotation
Stand beside a wall, elbow bent and tucked in, press the back of the hand into the wall without moving.
- Hold 10 seconds
- 10 times
Should feel: The muscle working Should not feel: Sharp pain
Band row
Pull a band back, squeezing the shoulder blades together.
- 12 times
- Once a day
Should feel: The shoulder blade muscles working Should not feel: Shrugging
Not yet Heavy lifting, push-ups, or lifting weights above the head.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Week 12 onwards
Back to work and sport, as the X-ray shows. Carry on with the third-stage exercises.
Arm use Full.
Band row
Pull a band back, squeezing the shoulder blades together.
- 12 times
- Once a day
Should feel: The shoulder blade muscles working Should not feel: Shrugging
Isometric external rotation
Stand beside a wall, elbow bent and tucked in, press the back of the hand into the wall without moving.
- Hold 10 seconds
- 10 times
Should feel: The muscle working Should not feel: Sharp pain
Not yet Contact sport or heavy overhead work until we clear you.
Stop and telephone us if
- Sudden breathlessness or chest pain — go to the nearest hospital
- Pain that keeps getting worse despite the painkillers
- The hand becomes numb, cold, pale or blue
- You cannot lift the wrist or straighten the fingers
- Wound redness, discharge or fever
- A new snap, or the arm suddenly changes shape
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.