This program includes stretching, stability and strength training for the injury, and should only be used for 1-5 days before rehab 2 is started. How much load the injury can withhold is individual and for this reason you should do the full program 1-3 times a day depending on how the injury reacts. In addition to the programs you can walk, run and bicycle as much as you can. And remember, you can train to but not beyond the pain limit.

Standing chest to shoulder stretch – 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Standing minor chest to shoulder stretch – 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Shoulder abduction stretch– 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Neck to shoulder stretch – 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Lying arm movements with foot support – 2 x 60-120 sec. Focus on keeping the lower back on the floor, while the neck is made long. The break between each exercise should be 30-60 sec.

Shoulder circles on stomach – 2 x 10-60sec. per arm depending on strength and pain limit, the break between each exercise should be 30-60sec.

Standing shoulder lift – 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Good morning with shoulder focus – 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Back stretch with shoulder focus – 2 x 10-60 sec depending on strength and pain limit, the pause between each stretch should be 30-60 sec.

Shoulder blade stability (easy) 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Chest and shoulder mobilization – do the exercise in as large a range of motion as possible, depending on strength and pain limit. Continue for 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.

Shoulder rotation mobilization – try to join the hands at the back, as close as possible, depending on strength and pain limit. Continue for 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.

Rehab training of the injury

Rehab 1 – Rehab 2 – Rehab 3 – Rehab 4