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 wish. And remember, you can train to but not beyond the pain limit.

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

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

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

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

Forearm outer stretch – stretch for 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Forearm inner stretch – stretch for 2 x 30-60 sec, the pause between each stretch should be 30-60 sec.

Forearm flexor – 2 x 10-60 sec per arm, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Forearm extensor – 2 x 10-60 sec per arm, 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 for the injury

Rehab 1 – Rehab 2 – Rehab 3 – Rehab 4