![]() You do not need to push into pain If this is too difficult, try the same movement with a bent elbow. With your palm facing forwards, move your arm out to the side in a big arc. If this is too difficult, try the same movement with a bent elbow. Try to do these exercises 4-5 times a day. Start these exercises 6 weeks after your injury. Some heavier tasks may still be uncomfortable. You can now return to light activities. Do this gradually and be guided by any pain or discomfort your experience. If you don't have a stick, hold your injured arm at the wrist, guide it outwards with your good hand. Use your good arm to push your injured hand outwards. Hold onto a stick, umbrella or something similar.ģ. ![]() Keep the elbow of your injured arm tucked into your side and your elbow bent. Use your other hand to lift your injured arm up in front of you, as shown in these pictures.Ģ. Start these exercises 3 weeks after your injury. Remember, you should not do any heavy lifting for 6 weeks. ![]() Try to do this forward and backward, side to side and in small circles.ģ. Gently swing your arm, making a small movement. Let your injured arm relax and hang down to the ground.Ģ. Support yourself with your un-injured arm and lean forwards. Bring your shoulders back and gently squeeze your shoulder blades together. Slowly turn your palm up to the ceiling and down to the ground. After a few days, hold a soft ball or rolled up socks. You can stop these once they become easy and you have full movement. Hand, wrist and elbow exercises are only needed a while you are wearing a sling. Remember to avoid overhead activity and heavy lifting. Try to rest your arm, especially in the first 24-72 hours. Make sure the ice is not in direct contact with your skin. Put this on your foot for up to 15 minutes every few hours. You can use an ice pack or bag of frozen peas wrapped in a damp towel. Using a cold pack will help with your pain and swelling. Remove the sling for washing, dressing and exercises. You may find it more comfortable to sleep propped up on pillows. ![]() Rememebr to use your sling for the first 6 weeks, including in bed at night. If you are concerned about your symptoms, are unable to follow this rehabilitation plan or have pain other than at the site of your injury please contact the Virtual Fracture Clinic team. If you have not received your appointment letter within 1 week, please contact us. They will explain the next stage of your rehabilitation. They may do another x-ray to check the position of your fracture. You will see a shoulder specialist 3 weeks after your injury. You should not do any heavy lifting or overhead movement for the first 6 weeks. You will find pictures and instructions for your exercises below. It is important to start gentle exercises straight away to prevent stiffness. You can take it off to wash, dress and do your exercises. Use your sling for 6 weeks including in bed at night. Taking pain medication and using ice or cold packs will help. Your shoulder may be swollen and you will have some pain. Talk to your GP or go to for more information. We would advise that you stop smoking while your fracture heals. Your aim is to recover enough movement to do day-to-day activities. Unfortunately your shoulder is likely to be stiff after this injury, especially when lifting the arm over your head. NHS Virtual Fracture Clinic - Proximal Humerus Fracture Trust hits Gold standard for defence support.Frimley Health trials AI in chest scans to speed up cancer diagnoses.Register and save a life - Organ Donation #organdonationweek.New £25 million NHS diagnostic centre for Slough.Academic Professional Development Modules.What our priorities are and how we are doing.Council of governors register of interests.Board sub-committees terms of reference.Safeguarding children and young people (under 18 years of age).Cardiac disease risk management programme.Privacy Policy - how we use your information.Patient Initiated Follow Up appointments.Waiting for an appointment or procedure?.DAISY and TULIP awards for nurses midwives and HCAs.Choose the right service for your needs.Additional support for interpretation and disabilities.Information for ward visitors from August 2020.
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