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. You should complete the program once 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. You should also be aware that the rehabilitation is progression and doesn’t come to a stand-still. For this reason, it can be beneficial to move ahead with the rehab slower than initially desired.
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.
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