The program contains stetching, stability and strength training for your injury and should be used until pain and soreness have been gone for a minimum of 14 days.
Standing chest to shoulder stretch – Stretch for 2 x 30-60sek. per. arm, the break between each stretch should be 30-60sec.
Standing little chest to shoulder stretch – Stretch for 2 x 30-60sek. per. arm, the break between each stretch should be 30-60sec.
Shoulder Abduction Stretch – Stretch for 2 x 30-60sek. per. arm, the break between each stretch should be 30-60sec.
Neck to shoulder stretch – Stretch for 2 x 30-60sek. per. arm, the break between each stretch should be 30-60sec.
Lying arm movement with footrest – 2 x 60-120sec. Keep in mind that the lower back should not leave the floor while the neck is made long. The break between each exercise should be 30-60sec.
Shoulder circles on stomach – 2 x 10-60sec. per arm according to strength and pain limit, the break between each exercise should be 30-60sec.
Standing shoulder lift – 2 x 10-60sec. Depending on the strength and pain limit, the break between each exercise should be 30-60sec.
Good morning with shoulder focus – 2 x 10-60sec. Depending on the strength and pain limit, the break between each exercise should be 30-60sec.
Back stretch with shoulder focus – 2 x 10-60sec. Depending on the strength and the pain limit, the break between each exercise should be 30-60sec.
Shoulder blade stability (easy) – 2 x 10-60sec. Depending on the strength and the pain limit, the break between each exercise should be 30-60sec.
Breast and shoulder mobilization – Perform the exercise with as wide a movement as possible, depending on the strength and pain limit. Continue for 2 x 10-60sec. The break between each exercise should be 30-60sec.
Shoulder rotation mobilization – Try to put your hands on your back as close to each other as possible, depending on the strength and pain limit. Exercise 2 x 10-60sek. The break between each exercise should be 30-60sec.
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