Initial Exercises to do 4-5 times a day: If you have stiffness in your elbow or hand from wearing the sling, you may wish to perform these exercises first. However, once they become easy you can start with the posture and pendulum exercises. Elbow Bend to Straighten
Bend and straighten your elbow so you feel a mild to moderate stretch. You can use your other arm to assist if necessary. Do not push into pain.
Forearm Rotations
Put your elbow at your side. Bend it to 90 degrees. Slowly rotate your palm up and down until you feel a mild to moderate stretch. You can use your other arm to assist if necessary. Do not push into pain.
Repeat 10-15 times provided there is no increase in symptoms.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Finger and wrist flexion and extension – Open and close your hand as shown 10-15 times. Then move your wrist up and down 10-15 times. After a few days, hold a soft ball/ball of socks. Squeeze the ball as hard as possible without pain. Hold for 5 seconds and repeat 10 times.

 

 

 

 

 

 

 

 

 

 

 

 

Postural awareness
Bring your shoulders back and squeeze your shoulder blades together as shown in the picture. Do this with or without your sling on.
Hold the position for 20-30 seconds and repeat 5 times provided there is no increase in symptoms.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shoulder Pendulum Exercises
Stand and lean forwards supporting yourself with the other hand. Try to relax your injured arm and let it hang down. 1. Swing your arm slowly and gently forwards and backwards.
2. Swing your arm slowly and gently side to side. 3. Swing your arm slowly and gently in circles clockwise. Continue for approximately 1-2 minutes in total provided there is no increase in symptoms. Remember to try and relax your arm.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Please note: these exercises are to be completed only if advised by your doctor or physiotherapist. You should stop the exercises if they cause an increase in pain until you are seen in an orthopaedic, fracture or physiotherapy clinic. If you have any queries regarding the above exercises, please consult your treating doctor or physiotherapist in your upcoming appointment.


MTW NHS Trust is committed to making its patient information accessible in a range of languages and formats. If you need this leaflet in another language or format please ask one of your clinical care team or the PALS Team. We will do our best to arrange this.

Patient Advice and Liaison Service (PALS)

If you would like to raise any concerns, make comments and suggestions or require information on Trust services, you can contact PALS. Office opening times are Monday to Friday 10.00am to 4.00pm. Both offices offer a 24 hour answering machine. Messages will be responded to within one working day, so please do leave a contact number.

PALS Maidstone Hospital 01622 224960
PALS Tunbridge Wells 01892 632953
PALS Email mtwpals@nhs.net
PALS SMS 07747 782317

Issue date: Pending Approval Review date: TBA Database reference: GOV/LEA/4 (A4)