Pain guide · Shoulder pain

Collarbone pain: a break, the AC and SC joints, the muscles, glands above it, and how to build back

After a fall onto the shoulder, collarbone pain is a possible break until an X-ray says otherwise, and most breaks heal in a sling. Without an injury, pain at the outer end usually comes from the acromioclavicular (AC) joint at the top of the shoulder, often in people who bench press, and pain at the inner end from the sternoclavicular (SC) joint, where the collarbone meets the breastbone.

A swollen gland or lump just above the collarbone is different: the NHS says see a general practitioner (GP), even if it doesn't hurt. This guide starts with the signs that need accident and emergency (A&E), a 999 call or the National Health Service's 111 line (NHS 111), maps the causes by where they hurt, and gives a plan from gentle movement back to pressing, carrying and contact sport.

3-stage exercise plan When to get help 28 sourcesUpdated 25 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Go to A&E, or call 999 if you can't get there: after an injury, your shoulder has changed shape, has swollen very quickly or has bone sticking out of the skin; you're bleeding heavily; or you have difficulty breathing, chest pain or are coughing up blood.
Call 999 or go to A&E: after a fall or injury, your shoulder looks out of place or has changed shape, or you cannot move your arm. Do not drive yourself, and do not try to put it back in yourself.
Go to A&E, or call 999 if you can't get there: after a hard blow to the shoulder or chest, pain where the collarbone meets the breastbone with difficulty breathing or swallowing, a choking feeling, or an arm that goes cold, pale or numb. The end of the collarbone can be pushed backwards there and press on the windpipe, the gullet and the main blood vessels.
Call 999: shoulder or arm pain with chest pain that feels tight or squeezing, or chest pain that spreads to your arms, neck or jaw, especially with shortness of breath, sweating or feeling sick. It could be a heart attack.
Call 999: sudden pain or discomfort in your chest that does not go away (it can feel like squeezing or pressure, burning or indigestion); pain that spreads to your left or right arm, or your neck, jaw, shoulder, stomach or back; or chest pain and you feel sweaty, sick, light-headed or short of breath. It could be a heart attack. Don't drive yourself to A&E.
Call 999: sudden chest pain or discomfort, or chest pain with feeling sweaty, sick, light-headed or breathless. A collapsed lung (pneumothorax) causes a sudden, sharp, stabbing pain in the chest or shoulder that gets worse when you breathe in, with breathlessness; it is more common in people aged 15 to 34, people who smoke, and tall, thin people.
Same day (NHS 111): after an injury, your shoulder is very painful, very swollen or bruised, or you can't use your arm normally. A broken collarbone needs an X-ray and treatment in hospital.
Same day (GP or NHS 111): sudden or very bad shoulder pain; you cannot move your arm; the arm or shoulder is badly swollen or has changed shape; pins and needles that do not go away; no feeling in the arm; the arm is hot or cold to the touch; pain that started after an injury such as a fall; or severe pain in both shoulders.
Same day (GP or NHS 111): the shoulder or arm is hot, swollen or red, or you have a high temperature or feel unwell. A joint infection needs same-day care.
Ask for an urgent GP appointment or get help from NHS 111: throbbing or cramping pain, swelling, redness and warmth in 1 arm. Call 999 if you have sudden breathlessness, sharp chest pain (it may be worse when you breathe in) and a cough or coughing up blood.

See a doctor or physiotherapist if

Swollen glands or a lump just above or below your collarbone, even if it doesn't hurt: see a GP, the NHS says. From age 40, NICE asks GPs to consider an urgent chest X-ray for swollen glands above the collarbone.
Pain that hasn't eased between about 2 and 4 weeks after the injury: tell your fracture clinic. In one small study, pain that eased little over those weeks went with a higher chance of the bone not joining.
Still significant pain and stiffness at about 12 weeks: contact your fracture team, as one NHS leaflet advises.
A child who isn't moving the arm well 4 weeks after the injury, still has pain at the break after 6 weeks, or has tingling or an odd feeling in the arm or hand that doesn't go away: contact the fracture clinic or emergency department that saw them.
You're 50 or over and broke it in a fall from standing height or less: ask your GP about a bone health check (a fracture risk assessment) and a falls assessment.
Still very painful and swollen 3 weeks after the injury, still painful at 8 weeks despite painkillers, or struggling to move the shoulder as before at 6 weeks: contact the clinic or team that treated you, as NHS trust leaflets advise.
Pain on top of the shoulder with no injury that hasn't eased after 6 to 12 weeks of changing your training: ask a GP or physiotherapist for an assessment.
Pain, swelling or grinding where the collarbone meets the breastbone, with no injury: see a GP. Arthritis and, rarely, infection can affect that joint; redness with a fever, chills or night sweats needs checking the same day.
Pins and needles that can wake you at night, an arm that gets tired easily, pain and swelling in the arm, a cold hand and arm, or a hand that turns blue, grey or pale: see a GP. It can be thoracic outlet syndrome.
Pain that is getting worse or has not improved after 2 weeks of looking after it yourself, or it is very hard to move your arm. In many areas you can refer yourself to physiotherapy.
A past history of cancer, an unexplained lump or swelling, weight loss, or pain that is constant and does not ease when you change position.
You smoke or used to, and have shoulder pain with a cough that will not go away, breathlessness or weight loss. See a GP if you've had a cough for longer than 3 weeks.
Pins and needles or a cold arm alongside neck pain, or a new loss of strength or feeling in the arm that you cannot explain (a possible nerve problem).

Where does it hurt?

Location narrows the likely causes; it does not diagnose.

Along the collarbone after a fall onto the shoulder or an outstretched arm, a blow or a bike crash: pain, swelling, bruising, a bump, the shoulder sagging forward, grinding when you lift the arm

A possible break: it needs an X-ray.

Read: Broken collarbone →The top of the shoulder at the outer end of the collarbone, one fingertip, tender over the joint, worse reaching across your body or lying on it

The AC joint: a sprain or separation after a fall onto the point of the shoulder; with no injury, arthritis or, in people who lift weights, weightlifter's shoulder.

Read: AC joint injury and pain →

The inner end, where the collarbone meets the breastbone: pain, swelling, a bump or grinding when you move the arm

The SC joint: usually a sprain or arthritis; in people with loose joints it can pop out of place. See a GP.

Where the collarbone meets the breastbone after a hard blow, with any trouble breathing, choking or swallowing

A possible backward dislocation of the SC joint: call 999 or go to A&E.

Where the collarbone meets the breastbone: red, hot and swollen, with a fever, chills or night sweats

A possible joint infection, which is rare: get it checked the same day.

A swollen gland or lump just above or below the collarbone, painful or not

See a GP, the NHS says; from age 40, the National Institute for Health and Care Excellence (NICE) asks GPs to consider an urgent chest X-ray.

An ache above the collarbone into the arm, tingling into the hand, or a tired or cold arm, worse with the arms raised or when carrying

Possibly thoracic outlet syndrome, which is uncommon.

Read: Thoracic outlet syndrome →Just below the collarbone at the top of the chest, sore to press, worse pushing or reaching

The chest wall muscles and joints.

Read: Chest muscle pain →A pop at the front of the armpit or chest while pressing, with bruising

A possible torn pec: get it checked the same day.

Read: Pec strain or tear →The collarbone and the side of the neck, stiff and sore to turn

The neck muscles that attach to the collarbone.

Read: Side neck pain →A bump or a sore spot where a collarbone broke, or a plate rubbed by a bag strap or a seatbelt

A healed break often leaves a small bump; a plate can be irritated by straps and seatbelts, and can be removed once the bone has healed.

Read: Broken collarbone →The front of the shoulder when you bench press, do dips or push-ups

Usually the rotator cuff, the AC joint or a pec. Our bench press guide covers grip and range.

Read: Shoulder pain when benching →

Collarbone, shoulder or chest pain with chest tightness, breathlessness, sweating or feeling sick

The heart: call 999.

A sudden, sharp, stabbing pain in the chest or shoulder, worse when you breathe in, with breathlessness

A possible collapsed lung: call 999.

Shoulder or chest pain with a cough that won't go away, breathlessness or weight loss, especially if you smoke or used to

See a GP: a cough lasting more than 3 weeks needs checking.

A child who won't move the arm after a fall, or a newborn after a difficult birth

Often a broken collarbone, which heals faster in children: get it checked.

Read: Broken collarbone →

Understand it

A break is the main injuryStrong evidence

In one hospital's 11-year series of 535 collarbone breaks, they made up 2.6% of all fractures, two-thirds were in men, and 81% were in the middle third of the bone; a review of trials puts them at 2.6% to 4% of all fractures. Most follow a direct blow or a fall onto the shoulder or an outstretched arm, the American Academy of Orthopaedic Surgeons (AAOS) says, and the signs include a shoulder that sags forward, a bump over the break, grinding when you lift the arm, and bruising and tenderness.

The NHS says you need an X-ray, and a broken collarbone needs treatment in hospital.

Sources 1, 2, 3, 4

The outer end: the AC jointStrong evidence

A shoulder separation is an injury to the AC joint, usually from a fall directly onto the shoulder, ranging from a mild sprain to a complete separation with a large bump, the AAOS says. The NHS links pain on top of the shoulder, where the collarbone and the shoulder joint meet, to problems in this joint (a page past its review date).

With no injury, wear at the end of the collarbone (osteolysis, or weightlifter's shoulder) is linked to weight training: in a review of 8 studies of 483 people, bench pressing was the commonest activity (49.1%), and in the original series, 45 of 46 men lifted weights. Our AC joint guide covers all of these.

Sources 5, 6, 7, 8

The inner end: the SC jointStrong evidence

The SC joint is the only joint linking the arm to the body. Its ligaments are some of the strongest in the body, so an injury usually takes a big force, such as a hard fall or collision in a contact sport like rugby, or a car crash. Most injuries are sprains that heal well without surgery; with no injury, arthritis, usually from about 50, causes pain, stiffness and sometimes a bony bump; and in people with loose joints the joint can pop out of place, the AAOS says.

A collarbone pushed backwards at this joint can press on the windpipe, the gullet and the main blood vessels, and needs urgent treatment. An infection here is rare, about 1% of joint infections in one review of 180 cases, and only 65% of those people had a fever.

Sources 9, 10, 11

Glands above the collarbone, and the thoracic outletStrong evidence

Lymph glands sit just above the collarbone. The NHS lists swollen glands just above or below the collarbone among the reasons to see a GP (a page past its review date), and from age 40, NICE asks GPs to consider an urgent chest X-ray for swollen glands above the collarbone.

The thoracic outlet is the space between the collarbone and the first rib. When its nerves and blood vessels are squashed, the arm can tingle, ache, tire, swell or turn cold, often worse with the arms raised.

Sources 12, 13, 14, 15

The heart and lungsStrong evidence

Heart pain can spread to the shoulder, neck, jaw and arms, so collarbone or shoulder pain with chest tightness, breathlessness, sweating or feeling sick is a 999 call. A collapsed lung causes a sudden, sharp, stabbing pain in the chest or shoulder with breathlessness, and lung cancer can cause chest or shoulder pain with a cough that won't go away.

Sources 16, 17, 18, 19

When a scan or test helpsStrong evidence

A possible break needs an X-ray in hospital; the AAOS adds X-rays of the whole shoulder to look for other injuries, and a computed tomography (CT) scan if other bones are broken. An AC separation is graded on X-ray, sometimes while you hold a weight to show the gap. The SC joint is X-rayed from several angles, and a CT scan tells a sprain from a dislocation or a break.

Osteolysis shows on a magnetic resonance imaging (MRI) scan, which should be read alongside the examination. A gland above the collarbone is checked by a GP, with NICE's chest X-ray step from age 40.

Sources 4, 3, 5, 9, 7, 13

How it usually goesEmerging evidence

The NHS says most people recover from a broken collarbone in 6 to 8 weeks, and children often in 3 to 4, with a sling for 2 to 3 weeks (a page past its review date); the AAOS says the bone can take several months to heal, and most people return to their regular activities within 3 months. In the trials, a bone that hadn't joined and caused symptoms affected 11.6% of people treated without surgery.

Most AC separations, even in professional athletes, return to normal function without surgery, though a bump may stay and some people have lasting pain. Most SC sprains heal well without surgery. With osteolysis, most people recover by changing their training, and 16% had surgery. No one can promise a date.

Sources 4, 3, 2, 5, 20, 9, 7, 8

What helps, and how strong the evidence is

Most collarbone breaks heal without surgeryStrong evidence

In 14 trials of 1,469 adults with breaks in the middle of the collarbone, surgery may not improve arm function at a year or more (about 2 points on a 100-point score, not a difference people would notice) and made no difference to pain, though it lowered the chance of needing more treatment for a bone that didn't join or other problems; 10.2% of those who had surgery had the metalwork removed because of discomfort. The evidence was low quality.

In 6 trials of displaced breaks, a plate cut the chance of the bone not joining, but as many people needed a second operation once plate removals were counted (17.6% against 16.6%). The NHS says surgery for a very bad break is rare, and the AAOS says very displaced breaks may be offered surgery: your fracture team decides.

Sources 2, 21, 4, 3

A figure-of-eight bandage is no better than a slingMixed evidence

Trials comparing a figure-of-eight bandage with a simple sling found similar pain and shoulder function, in very low-quality evidence, and one reported more pain and discomfort with the bandage. Low-intensity ultrasound to speed healing made no difference in one trial.

Source 22

AC separations: surgery isn't better for most peopleStrong evidence

In 6 trials of 357 mainly young adults, most of them men, surgery for an AC dislocation gave no better function at a year, recovery was earlier without surgery, and treatment failure was similar (14 of 168 against 15 of 174), in low-quality evidence. The AAOS says most people, even with severe injuries, are managed well without surgery, which can be considered if pain persists or the deformity is severe.

Sources 20, 5

Weightlifter's shoulder: change the training firstEmerging evidence

In the original series of 46 male athletes, the 25 who didn't have surgery improved only after stopping or changing their sport and avoiding weight training, and removing the end of the collarbone relieved symptoms in all 19 who were followed after surgery. In a review of 8 studies, most people recovered without surgery, and 16% had surgery when it didn't settle.

Sources 8, 7

The SC joint: usually without surgeryStrong evidence

The AAOS says most SC joint problems are treated without surgery: anti-inflammatory painkillers, a sling after an injury, avoiding what brings on the pain or makes the joint pop, and sometimes a steroid injection for arthritis. A dislocation is put back in place, urgently if it is backward, sometimes with a chest surgeon on hand; after a fracture or dislocation, the arm may stay in a sling for about 6 weeks, with limits on lifting for up to several months.

Sources 9, 10

How much pain is OK while you exercise?

Don't push into pain at first; about 5 out of 10 once you strengthen; nothing that makes the joint popEmerging evidence

After a break or a fresh joint injury, follow your fracture team, or our broken collarbone and AC joint guides: move as far as is comfortable, a mild to moderate stretch is fine, but don't push into pain, and ease off for a sharp, shooting pain.

From the strengthening stage, pain up to about 5 out of 10 during the exercises is acceptable, and by your next session it should be back to where it started; if it isn't, use a lighter band or a smaller range next time, not nothing. That limit comes from a shoulder trial that used it to set each person's load.

For the AC joint, don't reach across your body to the end of the range while the top of the shoulder is sore. For the SC joint, avoid what brings on the pain, and anything that makes the joint pop, as the AAOS advises.

These limits are editorial: borrowed from the site's pain-monitoring guides and untested for collarbone pain. In trials of long-lasting muscle and joint pain, exercise that allowed some pain did no worse than pain-free exercise. Pain that isn't easing from week to week after a break is a reason to tell your fracture clinic, not to push harder.

Sources 23, 9, 24

The exercise plan: 3 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Settle: protect it and keep the arm moving

About the first 2 weeks, once a break has been ruled out or as your fracture team allows; after a break, our broken collarbone guide's plan replaces this one, and after an AC separation, our AC joint guide's sling stage. Keep the hand, wrist and elbow moving, as the AAOS advises, and keep the arm below shoulder height while it's sore (our suggestion).

Pendulum exercise (Codman's pendulum) demonstrated on the 3D figure

3D demoPendulum exercise (Codman's pendulum)Beginner · A bench or box

About 1 minute (10 small circles each way), 2 to 3 times a day · The move page's dose (editorial); small, relaxed swings

Harder: Table slide (seated forward reach)

Elbow bend and straighten (elbow range of motion) demonstrated on the 3D figure

3D demoElbow bend and straighten (elbow range of motion)Beginner · No equipment

10 slow reps, up to 4 times a day · The move page's dose, from an NHS leaflet

Harder: Dumbbell biceps curl

Wrist & forearm flow demonstrated on the 3D figure

3D demoWrist & forearm flowBeginner · No equipment

10 slow reps each direction, 2 to 3 times a day · As in our forearm guide (editorial)

Easier: Wrist circles · Harder: Wrist flexor stretch

Seated upper-back lift (sit tall, shoulders back) demonstrated on the 3D figure

3D demoSeated upper-back lift (sit tall, shoulders back)Beginner · A bench or box

Hold 5 s, 10 times, 3 times a day · The NHS leaflet dose in our broken collarbone guide; shoulder blades gently back and down (the move page's own dose is for osteoporosis)

Easier: Elbows back · Harder: Prone Y-T-W raises

Table slide (seated forward reach) demonstrated on the 3D figure

3D demoTable slide (seated forward reach)Beginner · A bench or box

10 slow reps, 1 to 3 times a day, only as far as is comfortable · The move page's dose (editorial)

Easier: Pendulum exercise (Codman's pendulum) · Harder: Overhead lat stretch at a bench (elbows on the bench)

Move on when: Everyday reaching below shoulder height is comfortable and the pain is easing week by week; after an injury, a break has been ruled out or your team says you can move on.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Move and strengthen

About weeks 2 to 6: get the arm moving fully, then strengthen the rotator cuff and the shoulder blade, 3 days a week. Doses are our AC joint guide's (editorial) unless marked.

Stick-assisted external rotation (lying) demonstrated on the 3D figure

3D demoStick-assisted external rotation (lying)Beginner · Other / check instructions

10 slow reps, pain-free, twice a day · The move page's dose for an irritable shoulder (editorial)

Harder: Standing band external rotation

Standing band external rotation demonstrated on the 3D figure

3D demoStanding band external rotationBeginner · A band + An anchor point

2 to 3 sets of 12 to 15, elbow at your side · As in our AC joint guide

Easier: Stick-assisted external rotation (lying) · Harder: Side-lying external rotation

Band internal rotation demonstrated on the 3D figure

3D demoBand internal rotationBeginner · A band + An anchor point

2 to 3 sets of 12 to 15 · As in our AC joint guide

Harder: Side-lying external rotation

3D demoBand rowBeginner · A band + An anchor point

3 sets of 10 to 15, stopping 2 to 3 reps short of failure · The move page's dose, an editorial starting point

Harder: Supported single-arm dumbbell row

Scaption raise demonstrated on the 3D figure

3D demoScaption raiseBeginner · A dumbbell

2 to 3 sets of 10 to 12, light, thumbs up, to shoulder height · As in our AC joint guide

Easier: Band lateral raise · Harder: Smith machine upright row

Scapular push-up (push-up plus) demonstrated on the 3D figure

3D demoScapular push-up (push-up plus)Beginner · No equipment

2 sets of 10, on a wall or bench first · As in our AC joint guide

Easier: Dumbbell shoulder-blade punch · Harder: Push-up

Move on when: Lifting at waist and chest height is comfortable, every set passes the pain rule, and reaching across your body no longer hurts on top of the shoulder.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Pressing, carrying and the gym, then contact sport

From about week 6, as your team allows after an injury; the starting point for AC joint arthritis or weightlifter's shoulder. Bring back pressing with a limited depth first, then carrying, while pressing, carrying and contact come back by the written steps below. Doses are our AC joint and broken collarbone guides' (editorial).

Incline push-up demonstrated on the 3D figure

3D demoIncline push-upBeginner · A bench or box

2 to 3 sets of 8 to 12, in a small range at first · As in our AC joint guide

Easier: Wall push-up · Harder: Push-up

Dumbbell floor press demonstrated on the 3D figure

3D demoDumbbell floor pressIntermediate · A dumbbell

2 to 3 sets of 8 to 12, stopping with 2 or 3 reps in reserve · The move page's dose (editorial); the floor limits how deep the arms go

Easier: Chest press machine · Harder: Bench press with chains

Neutral-grip dumbbell bench press demonstrated on the 3D figure

3D demoNeutral-grip dumbbell bench pressIntermediate · A dumbbell + A bench or box

3 sets of 8 to 12 · As in our AC joint guide; once the floor press is comfortable

Easier: Barbell bench press · Harder: Bench press with bands

Chest-supported dumbbell row demonstrated on the 3D figure

3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box

3 sets of 8 to 12 · As in our AC joint guide

Harder: Supported single-arm dumbbell row

3D demoFace pullIntermediate · A band

3 sets of 12 to 15 · As in our AC joint and broken collarbone guides

Easier: Prone Y-T-W raises · Harder: Tuck back lever

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryIntermediate · A dumbbell + A kettlebell

3 walks of 20 to 30 m, starting light · As in our broken collarbone guide (editorial); carrying pulls down through the collarbone, so it comes last (our reasoning)

Harder: Suitcase carry

Move on when: Our suggestion: pressing, push-ups and carrying cause no pain at either end of the collarbone the next day. For contact sport, follow your team's go-ahead and build up falling and contact drills with a coach. If it flares, drop back a stage for a few days rather than stopping.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

What to change for now (written steps)

Our 3D figure can't show these changes. They come from the NHS and the AAOS unless marked as a guide's or our suggestion.

1. After a possible break: support the arm in a sling (a towel or bandage will do), avoid using it and get an X-ray (the NHS). While it heals, no lifting or sport, but keep the hand, wrist and elbow moving (the NHS and the AAOS).
2. After an SC joint injury: a sling for about 6 weeks and limits on lifting for up to several months, as your team advises (the AAOS).
3. With SC joint arthritis or a joint that pops: avoid what brings on the pain or the popping (the AAOS).
4. Bags: two wide, padded straps, tightened so the load sits close, heavy items low and central, or a cross-body bag (the AAOS's backpack advice). After a plate, pad a strap or seatbelt that rubs, and ask about removing the plate once the bone has healed if it keeps irritating (the AAOS).
5. Pressing: with weightlifter's shoulder or a sore AC joint, change the training first: lighter and less often, a narrower grip, a shallower bottom, or dumbbells and the floor press. The studies link osteolysis to how often and how hard people lift; the specific changes are our AC joint guide's suggestions.
6. Sleeping: lie on your back or the other side while the end of the collarbone is sore (our suggestion).

Sources 4, 3, 9, 25, 7, 8

Pressing, carrying and contact come back (written steps)

These steps are our suggestion unless a source is named.

1. After a break, follow your fracture team's timings; most people are back to their regular activities within 3 months (the AAOS).
2. Bring back bench pressing at about half your old working weight with a narrower grip, adding weight before depth.
3. Contact sport after your team's go-ahead, following our broken collarbone and AC joint guides.

Source 3

Positions to swap, and why

Habit or position	Why it matters	Instead
Heavy bench pressing and dips with a sore AC joint	Bench pressing is the commonest activity linked to osteolysis at the end of the collarbone (49.1% of 483 cases in one review).	The floor press, which limits how deep the arms go.Try: Dumbbell floor press
Reaching across your body to stretch the shoulder	The move page says this stretch presses on the AC joint: skip it while the top of the shoulder is sore.	Assisted turning out, with the elbow at your side.Try: Stick-assisted external rotation (lying)
Upright rows	The move page says leave it out with shoulder pain; rows taken higher were linked to shoulder impingement.	Band rows.Try: Band row
Behind-the-neck pressing	The move page says leave it out with neck or shoulder pain.	Face pulls, and pressing in front of you.Try: Face pull
A heavy bag on the sore shoulder	The AAOS advises two wide straps or a cross-body bag.	Carry the load on both shoulders.
A figure-of-eight brace to pull the shoulders back	It gave no better pain or function than a simple sling for a broken collarbone, and one trial reported more discomfort with it.	A simple sling, as your team advises.

Routines to follow

Shoulder mobility and stability routine (with a band)

A 25-minute band routine for healthy shoulders: move the shoulder and upper back through their range, then strengthen the rotator cuff and shoulder blades.

25 minBeginner12 movesA wall, A band

Shoulder workout at home: presses, lateral raises and rear-shoulder work

A 30-minute home shoulder workout with dumbbells or a band: presses, lateral raises for the side of the shoulder, and rear-shoulder and rotator cuff work.

30 minBeginner8 movesA band, A dumbbell

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Bench press technique workout

A 30-minute practice session for the bench press: shoulder blade work, push-ups and dumbbell presses, then the empty bar with the safety arms set.

30 minBeginner7 movesA band, A dumbbell

Upper back mobility routine

A 12-minute routine for a stiff upper back and rounded shoulders: chin tucks, wall angels, Y-T-W raises and open books.

12 minBeginner8 movesA foam roller, A wall

More moves for this area

Questions people ask

How do I know if my collarbone is broken?

After a fall onto the shoulder or an outstretched arm, look for pain, swelling or bruising, a bump, a shoulder that sags forward and pain lifting the arm. It needs an X-ray. Go to A&E if the shoulder has changed shape, swollen very quickly or has bone showing, or you're breathless or coughing up blood.

How long does a broken collarbone take to heal?

The NHS says most adults recover in 6 to 8 weeks and children in 3 to 4, usually with a sling for 2 to 3 weeks. The bone can take a few months to heal fully, and most people are back to their regular activities within 3 months. No one can promise a date.

Does a broken collarbone need surgery?

Usually not. In trials of nearly 1,500 adults, surgery didn't improve arm function a year later on average, though it lowered the chance of the bone not joining. Some very displaced breaks are fixed, and your fracture team decides.

What causes collarbone pain without an injury?

At the outer end, arthritis of the AC joint or, in people who lift weights, wear at the end of the collarbone (osteolysis); at the inner end, arthritis of the SC joint. A swollen gland above the collarbone and pressure at the thoracic outlet are other causes.

Why does my collarbone hurt when I bench press?

Usually the AC joint at the top of the shoulder: bench pressing is the commonest activity linked to wear at the end of the collarbone. Cutting how heavy and how often you press usually helps, and a narrower grip and a shallower bottom are worth trying; most people recover without surgery.

Why does it hurt where my collarbone meets my breastbone?

That's the SC joint: usually a sprain after a blow, or arthritis from about 50; in people with loose joints it can pop out of place. A red, hot, swollen joint with a fever needs same-day care, and trouble breathing or swallowing after a hard blow is an emergency.

Is a lump above my collarbone serious?

Often not, but it needs checking: the NHS lists swollen glands just above or below the collarbone as a reason to see a GP, even if they don't hurt. From age 40, NICE asks GPs to consider an urgent chest X-ray for them.

Can collarbone pain be my heart or lungs?

Collarbone or shoulder pain with chest tightness, breathlessness, sweating or feeling sick is a 999 call. A sudden, sharp, stabbing pain in the chest or shoulder with breathlessness can be a collapsed lung, and shoulder pain with a cough lasting over 3 weeks needs a GP.

Why does my collarbone hurt when I sleep on my side?

Pain on top of the shoulder, where the collarbone meets the shoulder, usually comes from the AC joint, and lying on that side presses on it. Sleep on your back or the other side for now, and see a GP if it isn't settling.

Is a bump on my collarbone normal after a break?

Yes. A bump often forms as a break heals; it usually gets smaller, though a small bump often stays. A separated AC joint can also leave a lasting bump without affecting how the shoulder works.

Can I carry a bag with collarbone pain?

Use two wide, padded straps, tightened so the load sits close, with the heaviest things low and central, or a cross-body bag. After a plate, a strap or seatbelt can rub, and the plate can be removed once the bone has healed if it keeps irritating.

Related exercise guides

Shoulder joint guide

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.