Proximal Humerus Fracture Weeks 5-6 | Active Light Shoulder Strengthening & Mobilization | Phase IV

Welcome to phase IV of your shoulder rehabilitation. You are approximately 5 to 6 weeks post shoulder fracture and, hopefully, you have been following this physical therapy series since the beginning. Besides active and passive range of motion of the shoulder, you are now doing active range of motion with exercises like scapular movements, tricep kickbacks, active pendulum exercises and even moving the hand of your injured shoulder across your body.
I wouldn't say these are as exciting as the videos that you will be doing in coming weeks. However, mobility is crucial. This is not a time to just rest. You must continue to move your shoulder girdle. If you don't what mobility you can safely go into, you may lose it and it may be difficult to regain. So, put a smile on your face and cautiously go for it. Embrace the shoulder rolls, pendullum exercises and what your limited range of motion will allow you to do. This is not a no-pain-no-gain situation. Listen to your body and ride the line between shoulder rehab and shoulder burn-out. You got this!

A non displaced proximal humerus fracture is a break in the bone near your shoulder joint or fracture of the upper arm where the pieces of bone at the fracture site are separated, but not out of position.
A displaced fracture is when the pieces of bone at the fracture site are separated and shifted out of position. This type of fracture typically requires surgery. A break more towards the elbow would be a humerus shaft fracture.

Most likely, you had a fall on your hand and the force went up to the head of your humerus and it broke. If there is no separation of the bones, and only a break, then surgery is usually not indicated and this is where this shoulder rehabilitation series will be great for you. Welcome to your virtual physical therapy for your shoulder complex.

NOTE: DO ALL AT YOUR OWN RISK.

To help with healing, get on a vitamin D3 and K2 supplement. Vitamin K2 contributes to mitochondrial health, bone density health, vision support, cardiac function support, and more!
The MEGAQuinD3 by Microbiome Labs is my preferred.
pw: drfields

If the statistics are correct, you may very well have osteoporosis and, along with the supplements, I like a more alkaline diet, some sunlight and, eventually, some weight bearing exercise. With the over age 60 population, the most common fractures are of the hips, then the wrist and the third most common fracture is the proximal humerus. Welcome to the club : ).... and now welcome to your come-back!

These 4 stretching and pain relief videos can be attempted after your fracture is confirmed healed on x-ray (Week 5-7):

This Playlist (Please give to your healthcare provider and people who need it)

After phase XIII:

0:00 Start
:08 Shoulder Rolls Emphasizing Scapular Depression
1:20 90° Light External Rotation of the Humerus with Scapular Retraction
2:32 Founder Body Position with Tricep Kickbacks
3:35 Bent Over Rowing
4:40 Shoulder Pinching & Curling
5:20 Active Shoulder Pendulum Exercise
6:50 Neck Mobilization Exercises
7:35 Hand to One Hip and to the Other Hip
8:39 Arm Pendulum Exercise
9:30 Hip to Shoulder Exercise
10:47 Elbow Flexion from Pronation into Supination
11:47 Prayer Lift with Assistance from Stronger Arm
13:07 Light Broomstick Mobilization of the Shoulder

Music from #Uppbeat (free for Creators!):

[RandallBertuccelli]

Reached 5 weeks and started with this plan. At 5-1/2 weeks met with Orthopedic doctor. X-rays showed significant healing. I showed him what we were doing and he stated okay but do not push it or allow your minor displaced proximal humerus to go beyond pain thresholds...the bone is only partially healed. I have just moved to 5-6 weeks workout and am getting stronger although my arm is still relying on tendons rather than muscle. I start physical therapy at week 7 and thanks to Adam Fields I am going to blow the therapists away. I am 71 and am going to have full range of motion and my weight lifting strength thanks to this gentleman who I will never forget.

[kellyw]

I’m sure any of us watching this video don’t want be here. But here I am. This video saving me on cost of physical therapy, have high deductible health insurance. Thanks so much!

[debbyferguson]

Thank you, Dr. Fields, for helping me! You are a gem! 💎 Your knowledge, expertise, soothing voice, and compassion for the injured are so appreciated! May the Lord bless you!🙏🏼

[annettecashleigh]

Your videos have been a life saver.
I fractured Neck of humerous 6 weeks ago. Almost no information from the doctors and no physio referral. My GP helped with some suggestions and then I saw your video and started doing things slowly and carefully. It has been a godsend. I got the all clear xray last week, so now just a matter of increasing ROM and strength. Your attitude and positive caring behaviour has been such a highlight. This has been so incredibly tough, I am a strong independent woman who loves doing things, and there have been times where I just didnt think I would ever get better, but your words of encouragement have been awesome. Thank you, and thank fate for me finding you on the web.

[mariadelcarmenweaver]

Good morning! I had my humeri’s 3 fracture on it, but by GOD’S

My incident happened on JULY 27 doing video 3 and 4 and video 4 and 5 twice a day I went to the doctor yesterday and he told me I am healing properly.

I’m so grateful and blessed for you doctor.

Thank you for caring.

Thank you for that enthusiasm that you put on your videos.

I’m healing every day and I’m telling you, I am doing three and four and four and five twice a day.

to God be the glory praising my Lord in every step of the way😊 thank you all and keep it up with his GRACE and Mercy.

We all can be healed.❤

[suewales]

Just at the end of 5 weeks, I an active 81 year old English artist. So very pleased that I have found your videos, they are so encouraging an full of compassion, thank you so much. Nothing like this with our national health service! When I went for a check up last week they were SO impressed with what I could do, not quite back to painting yet, but a tiny bit of gardening. My family are impressed too. One day I was aching and down, but then having to tell you “I am brave” made it bearable. So a big thank you. 15:49

[dianebrook]

Dr. Fields, Your videos have been instrumental in helping me gain my range of motion back after a proximal humeral fracture which then turned into a frozen shoulder. I can't say enough about your diverse series of excellent exercises/stretches and ROM activities! Your encouraging motivation with use of quotes and your own inspiration comments make me smile while doing the exercises. I'm still working on my ROM but without your videos, I wouldn't be where I am. I have a follow up with my ortho soon and I plan to give him your name/links if he wants to help future patients improve faster using your videos. I believe your videos did more for me than the physical therapy. Thank you for all the amazing videos that are helping me regain the function of my extremely remarkable and important shoulder!!

[clasinavanbemmel]

I am a 80 year old female and just started working with you - I had a Humorous neck fracture - fell off my e-bike on a gravel road....anyway I love how clearly and slowly you explain and show us what we need to do. Your encouragements are sweet and compassionate, it encourages me to work with you daily. I am healing well without an operation so this all encourages me to work with you so, I can get back on my bike soon.

[Ronlawhouston]

You have become a part of my day. I feel like we are great friends.

[yogawithleeatwell]

Thank you so much, Dr. Fields! Although I’m at week 9 post injury, this is where I’m at with my rehab and I appreciate your cues of positivity and reminders to celebrate the little victories immensely! Grateful for your compassion 🙏💫

[MindyWermers]

Thank you so much for these videos. I am coming up on 5 weeks since my fall. While my orthopedist is very kind, he has not given me any exercises. So grateful that you created these!

[rasmivancollinson]

I’m at exactly 5 weeks post injury. I saw the NHS physio yesterday and he was amazed how much progress I am making. I told him that I’ve been doing the rehab exercises of yours right from Week 1. I showed him the videos and he was very impressed. Every day I am seeing and feeling improvements with the shoulder and aiming to get back cycling on the road again by mid June. In the meantime since two weeks ago I’ve been doing hour sessions on the turbo trainer. All heading in the right direction and am seeing the consultant for x-rays at the end of the month - hopefully it will continue to show the fracture heals very well and onto hard bone tissue formation 😊 Once again gratitude for these videos as I continue on the recovery and rehab journey 🙏🏼

[elb]

I am so thankful that this world has compassionate care providers like you. I was frustrated as I was not given much direction after the two week visit and basically see you in 4 weeks and physio will start. As I am stubborn and determined person I was not satisfied with this direction as my lower arm and bicep muscles were killing me. I found your videos and I felt comfort and relief knowing that there was hope. I am just starting 6 week recovery and I feel stronger and more confident that I will recover. I have been progressing along for the weeks and I watch the next one which inspires me as to what will be next. I believe in you and thank you so much. Not gonna lie but the broom exercise scared me in this one. I will be a little better tomorrow. Thank you again.

[angelikaskevington]

Thanks so much for these videos! I love how you really understand what I’m going through like no one else can. Mentioning all the little things that I can do again is great because no one gets how frustrating it is not to be able to brush your teeth with your dominant hand or tie your shoes or do up your seatbelt. It’s great to hear that I’m not the only one and I will get through this. Thanks so much!

[terrimiller-bt]

Thank you so much for these videos! My range of motion has improved daily. The stiffness has improved significantly!
Bless you for your work!

[martinwallace]

Great videos. The one thing I would add is: get some sunshine on the affected arm every day if possible. (Of course, it depends on the weather ...) I get 20 mins each morning before 10am - before the UV gets too strong - or after 4pm. It seemed to clear the bruising very quickly, but I believe the infra-red part of the sunlight also helps the healing of muscles and blood vessels, and maybe the bone itself. (Infra-red penetrates much deeper than U/V.) Plus a little sunshine each day definitely makes for a sunnier disposition! 🌄 😃

[TacticalPoppins]

OMG! I wish I’d found your videos 5 weeks ago when I first broke my humorous!!! Ugh. These are so great! I’ve had to stop myself from going forward with the next one right away.

[peza]

Thank you SO much. If i hadn't found your videos i dont know what i would be doing as just been told to work on moving my arm. No mention of how to. Been 7 weeks now. It's great i can follow along and i love the positivity!

[helenalux]

Thank you very much for your work. May God bless you

[marionevans]

Hi Adam. I don't know when you made these videos but thank you! I'm just on week 5 and honestly it seems like you are talking directly to me and know what I'm feeling at each stage! You always make me smile with your observations and comments. Thanks for helping in my recovery!