Proximal Humerus Fracture Weeks 12-14 | PNF Shoulder Exercises w/ 1lb Wrist Weight | Phase XII
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- Опубліковано 20 чер 2024
- You just broke your arm but I am here for you. 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.
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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.
These shoulder rehab videos are not an excuse to avoid your physical therapist, medical doctor or chiropractor. Please check in with your healthcare providers, gain their knowledge and make sure you are reaching your healing goals and that you are ready for each step. In fact, send them a link to the playlist • Non-displaced Humeral ... and let's team up on this.
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.
Get it here: microbiomelabs.com/register/?...
pw: drfields
And here is an interview with my most respected microbiologist about how D3 and K2 can help you: • Vitamin D3/K2 - The Ca...
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!
WELCOME TO PHASE XII. YOU ARE NOW DOING QUITE GOOD BUT, BEWARE, GOOD IS THE ENEMY OF GREAT. Keep pushing and pushing hard. In this video we are pushing into ranges of motion that we haven't seen since before you injured your shoulder. Give this video a change to help you progress. You'll doing this for a couple of weeks at least and notice a little improvement every time. If you notice your shoulder is dropped lower than your uninvolved side, you may want to see a chiropractor to have them adjust the humerus to help it go back into the joint. You now, also, may want to see a good massage therapist or physical therapist to have every cog in the wheel of your shoulder complex well massaged. It's time to get in a jacuzzi, use a massage gun and do my self massage videos.
Stretching and pain relief:
Yin Yoga Shoulder Experience | • Yin Yoga Shoulder Expe...
Massage Ball for Shoulder Pain | • Massage Ball Shoulder ...
Shoulder Pain Stretches | • Shoulder Pain Stretche...
Trigger Points for Shoulder Pain | • Trigger Points for Sho...
This Playlist:
• Non-displaced Humeral ...
After phase XIII:
• Shoulder Rehab Exercises
At this point, Dr Fields often recommends ESWT | • Dr Fields & the Piezow...
Dr Fields is a practicing chiropractor in Northern California. He can be reached for in-person or telehealth visits here: fieldsfamilychiro.janeapp.com/
0:00 Start
:12 Shoulder Rolls
:53 Founder 90° External Shoulder Rotations
2:20 "X" Pattern PNF Exercises
4:00 Chest Exercises
4:47 Internal to External Rotations with Lateral Raises
5:45 Anterior Deltoid Strengthening
7:58 Supported Rotator Cuff External Rotation Exercise
8:04 Twisting Lateral Raises
9:10 "X" Pattern PNF Exercises
10:26 Chest Strengthening
11:29 Internal to External Rotations with Lateral Raises
12:18 Anterior Deltoid Exercise with 1lb Wrist Weights
13:08 Supraspinatus Muscle Exercise
13:36 Supported Rotator Cuff External Rotation Exercise
14:48 Twisting Side Arm Lift
15:34 Stretching Posterior Deltoid
16:05 Grasping Behind the Back Shoulder Stretch
16:22 Overhead Press Deltoid Strengthening
17:12 Bent Over Rowing Exercise
17:52 Posterior Deltoid Exercise
18:28 Overhead Shoulder Press
19:29 Bent Over Rowing
20:05 Rear Deltoid Strengthening
Music from #Uppbeat (free for Creators!):
uppbeat.io/t/ra/let-good-time...
uppbeat.io/t/nick-petrov/beau...
uppbeat.io/t/nick-petrov/good...
uppbeat.io/t/sky-gienger/sola...
uppbeat.io/t/andrey-rossi/dis...
uppbeat.io/t/roo-walker/power
uppbeat.io/t/nick-petrov/rain...
uppbeat.io/t/icosphere/opulence
uppbeat.io/t/swoop/transparency - Наука та технологія
Hello Dr Fields, I am a 72 year old woman living in the UK and last January I had a multiple proximal humerus fracture. You may/may not be aware that the British NHS is in a pretty dire state: I eventually managed to get an operation to insert a metal plate and bolts into my shoulder and arm but no rehab or after care was available. In desperation I came across your proximal humerus fracture course on UA-cam and I can honestly say you are wholly responsible for me regaining total use of my arm. The surgeon who did the operation said I would never get proper use of my arm back again but your rehab course has proved him wrong. I can’t thank you enough, sincerely, for what you have done, as I have totally got my life back from following your exercises. Many many thanks!
Also in the UK. I agree. I've broken mine in two places up near the ball joint. Much as my physio is nice, I'm given a set of three exercises to do twice a day. Honestly, if I had stuck to that I don't think my arm would be anywhere near where it's currently at.
This, and his previous videos in this series, is difficult to do, but I feel like I've been doing something constructive for my arms strength and mobility. They've been a godsend.
Re the NHS here, at least we have one I guess. For how much longer we'll have it is another story. It's a vital service, unless you're in government of course, in which case it's not important at all 😢
So agree with both UK comments, it will be 12mths on the 18th March since I slipped on wet algae and had 3 fractures in my glen humeral bone. I followed all of Adam's videos and even now continue with his videos. My physio was nice guy and he was aware I was doing the videos as the paper exercises he had given where not good, however physio had said that doing Adam's humeral videos that I was more advanced in the humeral movements. Yes I still get aches in the humerus area but go back to these and other of Adam's humeral fracture & neck exercises, which unfortunately seems to be on going problem that could be related to humeral fracture.
Do you think this could be the reason for horrendous neck radiating into head pain Adam Fields?
@@Jikan04
@jeanbroster6454 I've pain in my neck and it's very stiff, also pain in my elbow which then goes down the side of my arm, into my wrist and fingers. I'm having an MRI next week to see if there's a problem.
I'm 5 months in now and the bone has now healed, but it's all the tissue damage etc. The physio tested my grip, the bad arm is 15% whereas the good arm is 35.
It's a long slow process.
One thing I'd tell anyone with a broken shoulder is never underestimate the value of neck exercises, and early on keep the wrist mobile
I m 67 year old male from Kolkata, India. 6 weeks after my Rotator Cuff Surgery, I am watching this video and would be doing some of these as long as my range of motion permits. Lots of varieties have been shown by you. Thanks 👌👍
At 12 weeks post injury now and I saw the consultant at the Fracture Clinic today and he is so impressed with the remarkable progress I am making and this is in thanks due to these series of videos. I am making so much progress, and he tested the range of motion and strength and concluded I no longer need to go back to the Fracture Clinic. I am definitely getting so much stronger than before the accident. So much so I started back to road cycling last week and over the weekend did back to back rides totalling just over 220km with some challenging ascents. The shoulder held up very well and just a bit of neck pain on the opposite side of the injured shoulder. This video has helped and on the next rung of the ladder of full recovery 🚴😎 My physio has stated that next week shoulder is ready for some resistance weights.
Dr. Fields thank you SO MUCH for these videos! I started with week one and faithfully exercised twice a day. I’m on week 16 and have made so much progress! Your positive encouragement have kept me going when I wanted to give up. Guess I’ll move onto the shoulder strengthening videos.
Way to go!!! I'm so glad you're graduating to the next series. Make it a lifestyle : )
Thank you so much for your Proximal Humerus Fracture videos. They are excellent and explain each exercise so well. I am using your videos twice daily, in addition to the exercises from my physiotherapist. I also enjoy your encouragement through this long journey of healing. I have already noticed improvements since discovering your videos. Also, thanks for mentioning the shoulder yoga video. I look forward to doing this one next. Yoga used to be a daily practice before my fracture, but now there are so many limitations to the yoga that I can do. Your videos are helping me to get to where I once was. Much thanks.
Glad you are finding gratitude in the middle of the challenge, Emilia.
Awesome videos... 12 weeks today and I am feeling so much stronger. Able do do this session with 3 lbs weights ... there is some grunting going on but your encouragement throughout the video keeps me going. i am enjoying the summer finally and actually attempted some light golfing and very thankful I found you for this journey
Excellent!! Better than any physiotherapy.
Great to share with your physiotherapist.
Happy Thanksgiving!!! I could not thank you enough for my successful rehabilitation after shoulder fracture with displacement and dislocation, that I had in March of this year!!! I followed your extremely helpful videos, and I am healthy now! Thank you so much!
Thank you! I had surgery for bilateral humerus fractures 16 weeks ago (5/5/2023). The left shoulder was also dislocated. This video has helped me immensely on the road to recovery. Many other PT exercises on UA-cam were difficult or impossible for me because I didn't have a good arm to support my bad arm. This was perfect and I am also thankful for your words of encouragement!
What an amazing challenge you have gotten yourself through!!!! Please take care and stop whatever you were doing when you broke both arms ; )
I’m healed and released. 12 weeks tomorrow. Orthopedic impressed with how fast I healed. I went straight yoga. Ready get sone weights on those arms! Still noticed some restrictions at yoga. No side planks yet, no eagle arms on that one side, upward dog difficult, and can’t get arm out in child’s pose. But I’ll get there.
Way to stay positive. Try my Yin Yoga Shoulder Experience video
I was hit by a car in a hit and run 3 months ago and shattered my shoulder broke the ball off the ball and socket joint and shattered the socket broke my humerous surgeon says I need to go to pt but i have to work in a few weeks shoveling asphalt and seal coating parking lots wirk 70 hours a week so thank you this is such a big help
Thanks again, Dr Adam Fields. Where would I be without these videos?! Into week 13, and Rocking it 🙂.
Just one question….first round of overhead press, and it pinches pretty bad, somewhere top and front of the shoulder. 2nd round, and no problems at all. What is the reason? Thanks again
Thank you so much.. because of your exercises video...now my proximal shoulder rehabilitation it's ok...amazing doctor Field...thank you for helping...from Philippines....❤🙏
Tourism Marketing Coordinator at Nambucca Shire Council
20h
Thank you Dr. Adam Fields for posting these videos, I use them every day whilst recovering from a humerus fracture. I have come so far, when will the next video weeks 14-16 Phase XIII be posted? Loving it, thank you so much!!! 😊
You are so amazing ,doctor Adam Fields ❤️
Many thanks for sharing that video 🙏
My pleasure and thanks for the nice comment ; )
These videos have helped me in my time of need. I had a proximal numerous fracture back in November 2023. I am in month 4 of recovery and still have PT twice a week. I have shown much improvement but this is one long recovery! I am going to see a chiropractor next week and believe they will be able to help get more range of motion. My arm is strong but the range lifting front and up has been my challenge. I have popping with no pain. Not sure what that is all about? Doctors and PT aren’t concerned but it’s quite annoying. Any suggestions on what to concentrate on for front range of motion. Thanks again for these videos. Truly helpful:) and encouraging!
Thank you Dr. Fields for these extremely helpful videos. I live in Manhattan, NYC, and I want to find a chiropractor like you in my area, but I’m not sure how to find one who, as you say, “knows what they’re doing.” Can you give me any recommendations in this regard? (I’m recovering from a 6/18/23 proximal humerus fracture, have an orthopedist and am in PT, and I do the exercises in your videos, but I believe I would benefit further from working with a careful chiropractor. I’m 80 years old. Thanks for any leads! Sheila
Hi there, I broke my humerus and greater tuberosity in august, the videos have been instrumental in my healing, what do you suggest I do after the the week 14 video?? I’m back doing yoga, but need to continue with physio ? Tnk u so much for helping me to heal , you are amazing to motivate, and very knowledgeable …❤️
Any advice for excersizes to gain the range I need to play violin? I fractured my Proximal Humerus dec. 29th, (midly displaced lots of fragments, and "many fractures" to quote the doctor), but I'm healing and progressing well, but my PT believes I'll not gain what I need to play violin. My surgeon believes I will. I see a massage therapist and a personal trainer also. I love your videos, I just discovered them.
Hi There, I'd believe what the surgeon says. Not one negative thought, Denise. Get someone who can do some ESWT on you and start doing these:
Massage Ball for Shoulder Pain
ua-cam.com/video/l_Y1HGxwY9A/v-deo.html
Theracane for Shoulder Pain
ua-cam.com/video/mQ25gK6WDa4/v-deo.html
Shoulder Pain Stretches
ua-cam.com/video/Pyea4krOcy8/v-deo.html
YIN YOGA FOR SHOULDERS
ua-cam.com/video/Vyv6W2Rk0sQ/v-deo.html
Hi Dr Adam Fields. First I would like to thank you for all your videos which I've done since the beginning. I'm 73 years old and during chemotherapy treatments, I fall down on my shoulder. I was diagnosed with proximal humerus fracture and the oncologist was afraid I wouldn't heal because of the chemo treatments. I went back to see my orthopedic after six weeks and he was amazed how well my shoulder was healing! I have two questions which I hope you will answer. Do you have a video phase X111? My other question is which exercise in all your videos could help me doing swimmer snow angel or wall angel? I can do almost anything with my shoulder but I found out that I had an issue when its time to do a scan or an MRI for my breast cancer. I'm unable to extend my left shoulder over my head only when I'm lying flat on my belly. Can you help me? Thanks again for everything.
Dr Adam thankyou for your help I healed in 6 months but
Are there any videos for this recovery after this one is this series?
Muchas gracias por los vídeos anteriores, me ayudaron bastante en mi recuperación de mi fractura de húmero proximal izquierdo, con tratamiento conservador. Esto ocurrió hace 3 meses y 2 semanas. Le estaré muy agradecido, si por favor , traduce al español, este video 12 /14 , para continuar con mi recuperación de rehabilitación de mi fractura de húmero. Saludos de Roger Cueva. PERU
Estoy tan feliz de que estés recibiendo ayuda.
Estuve en Perú ayudando con el cuidado quiropráctico para la población indígena.
Thanks a lot for for these videos that have helped me recover my shoulder in a great degree.
Is there any video of yours that would help me increase bone density, especially so in the lumbar and hip part?
If you can, get a whole body vibration machine like a Power Plate.
Get in some vitamin D3 with K2
Get sunlight daily
Eat a more alkaline diet (look it up)
Do slow squats daily
@@dradamfields Thanks a lot for the advice, as well as all of your proximal humerus fracture videos. I've been doing most of these except for the vibration machine. I'll see if jumping jacks might replace it.
Hi Adam! 19 year old male here. I’m 16 weeks post surgery - fractured humerus, a plate and 9 screws put in. What is your advice for me returning to weightlifting? What exercises? Uni lateral, or no? Thank you!
Time for these
SHOULDER STRENGTHENING
If you like, please "like"
No equipment needed for these two:
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Theracane for Shoulder Pain
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Shoulder Pain Stretches
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YIN YOGA FOR SHOULDERS
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Thank u so much Dr.adam ,i feel good tonight i do this exercise i have humerous fracture at my left this is my 12 weeks. I do this at home if i dont have schedule for my hospital theraphy,
So happy to help, Evan!
Hi are these exercises good for displaced fractures..? I have had surgery and bar inside..Im on my 14 week waiting for appointment for phsio.Please advise thanks
It took me 6 months of your exercises can you help me to cure Futher I dnt have much power and flexibility when raising my hand side ways and still having popping sounds sometimes.thankyou Dr you have been a great help
thank you for this series....surfing and skating again....but need to improve range of motion ....back to the series!....thank you for these videos a real comfort and blessing!
I just went out in Half Moon Bay, California and had a sweet session. Stoked to help you! Get some ESWT if you can for the scar tissue and check out my Yin Yoga Shoulder video.
mavericks?@@dradamfields
Now that I have kids, my big wave days are over but some nice shoulder high sets in a beautiful setting. : )
Hi Dr Adam, Is it your last video for the prossimal humerous fracture? Regads: Annamaria
Look into my shoulder playlists and you will find your next steps
Geweldige oefeningen ik doe deze oefeningen twee keer per dag , zijn er hierna nog oefeningen?
Is this the last video for rehabilitation after a proximal humurusfracture or will there come more? I liked this last video a lot and I have the feeling it works better for my recovery then for example the videos for shoulder strength in 4 fases. So I hope that there are more videos to come! Elles
Hi Elles,
You will move to these:
No equipment needed for these two:
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1 of 4
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2 of 4
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4 of 4
m.ua-cam.com/video/hYa57OP-CBY/v-deo.html
Massage Ball for Shoulder Pain
ua-cam.com/video/l_Y1HGxwY9A/v-deo.html
Theracane for Shoulder Pain
ua-cam.com/video/mQ25gK6WDa4/v-deo.html
Shoulder Pain Stretches
ua-cam.com/video/Pyea4krOcy8/v-deo.html
YIN YOGA FOR SHOULDERS
ua-cam.com/video/Vyv6W2Rk0sQ/v-deo.html
Sir can elbow work proper without head redius i had surgery back 2 months .so my elbow will be like before without head redial.is there important role in elbow to rotate.
I've never had someone that had it removed. However, if it's just the end, you may be fine.. If they preserved the muscular attachments that is.
Im Bangladeshi..i got shoulder dislocation nd humorous fracture..can i do this excersice..plz let me know..im suffering
I’m around here exactly 3 months in but my elbow can’t extend yet my doctor said it should take another month or two
I don’t have proximal but it’s humerus in the middle of my arm right near the tricep
Exercises after 17 weeks of proximal humeras fracture