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.
The program contains stretching, stability and strength training for your injury and should be done until your injury feels stable and have won back original strength. How much load the injury can withstand depends on the individual case, so you should complete the program 1-2 times per day, depending on how the injury reacts. In addition to the program, you can begin training and practicing your sport or type of exercise, however you should still be aware of fatigue in and around the elbow. And remember, you can train to, but not over the pain limit.
Chest to shoulder muscle energy technique – Find the maximum stretch, press against the wall for 7 sec. without any visible movement, then increase the maximum stretch. Repeat 3-5 times per arm.
Minor chest to shoulder muscle energy technique – Find the maximum stretch, press against the wall for 7 sec. without any visible movement, then increase the maximum stretch. Repeat 3-5 times per arm.
Shoulder abduction muscle energy technique – Find the maximum stretch, press the elbow against the hand for 7 sec. without any visible movement, then increase the maximum stretch. Repeat 3-5 times per arm.
Neck to shoulder muscle energy technique – Find the maximum stretch, press the head against the hand for 7 sec. without any visible movement, then increase the maximum stretch. Repeat 3-5 times per arm.
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.
Horizontal press – 2 x 20-30RM with 10-15 repetitions depending on strength and pain limit, the break between each exercise should be 60-120 sec.
One arm vertical press – 2 x 20-30RM with 10-15 repetitions per arm depending on strength and pain limit, the break between each exercise should be 60-120 sec.
Vertical pull – 2 x 20-30RM with 10-15 repetitions depending on strength and pain limit, the break between each exercise should be 60-120 sec.
One arm horizontal pull – 2 x 20-30RM with 10-15 repetitions per arm depending on strength and pain limit, the break between each exercise should be 60-120 sec.
Walking shoulder hold – 2 x 10-60 sec per arm with as heavy a weight as possible, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Shoulder stability complete – 2 x 10-60 sec. with as much weight as possible, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Plank with shoulder stability – 2 x 10-60 sec., depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Back and shoulder mobilization sweep – try to keep the elbow and hand on the floor for the entire sweeping motion. Continue for 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.
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