Rehab 4 is completed until you have been pain-free for 3 months, both during exercise and in daily life. The program is carried out with 2-4 sets of each exercise, 3-5 times per week. The program may be divided into two if that makes it easier to finish. In that case, it should be divided into mobility and strength.
In the rehab programs, RM will be used meaning Repetition Max (RM) which is weight load terminology. 10RM is the weight you can lift 10 times and only 10 times. If you can lift a weight maximum 20 times, it’s your 20RM. It is also possible to work with a weight that is your 20RM, but only choose to take 10 repetitions.
Diaphragm Respiration – Lying 3-5 minutes focusing on breathing into the stomach and NOT in the chest. The hand on the stomach must therefore move up and down while the hand on the chest is relatively calm.
Hip stability with foot lift – Do the exercise for 4 min. Focus in the exercise should be as follows:
- Make the neck and back long, imagine someone pulling your hair.
- Inhale deeply, pushing out the belly to make a “beer belly” each time you inhale.
- While the stomach is pushed out on the inhale, hold your breath and lift one foot 2 cm above ground, then shift as slowly as possible to the opposite side and lift the other foot. Keep changing until you eventually have to exhale and take another deep breath.
IMPORTANT! There should be no movement in the back during elevation of the foot. If you are experiencing this, then you are not breathing properly with “beer belly” extension of the stomach. And remember number 1, that back and neck must be kept long.
Back stretch mobilization – 2 x 15-30 sec. to each side, with 60 sec. break. Keep your hips on the ground and let your back stretch backwards as far as you can with an acceptable level of pain.
Kneeling back rotation mobilization – use a calm tempo and continue the movements for 30-90 sec.
Back and shoulder mobilization sweep – use a calm tempo and continue the movements for 30-90 sec. Try to keep the elbow and hand on the ground for the entire sweeping movement.
Sit ups on exercise ball – 10-20 repetitions per set.
Back on exercise ball – 10-20 repetitions per set, you can add weight to the check to increase load.
Knees to chest on exercise ball – 10-20 repetitions per set.
Back rotation on bench – 10-20 repetitions per side per set. Alternatively use an RM of 15-25 for 6-8 repetitions per set adding weight to the chest.
Sideways bending on the bench – 10-20 repetitions per side per set. Alternatively use an RM of 15-25 for 6-8 repetitions per set adding weight to the chest.
High kneeling lift – Use an RM of 15-25 for 6-8 repetitions per set adding weight to the chest. Keep focus on maintaining back stability and control, making sure that the back does not move during the lift.
High kneeling axe – Use an RM of 15-25 for 6-8 repetitions per set adding weight to the chest. Keep focus on maintaining back stability and control, making sure that the back does not move during the lift.
One leg deadlift strength – Use an RM of 15-25 for 6-8 repetitions per set.
Briefcase deadlift strength – Use an RM of 15-25 for 6-8 repetitions per set.
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