The program contains stretching, stability and strength training for your injury and should only be done if it does not provoke pain. You should complete the program once a day, depending on how the injury reacts. In addition to the program, you are may swim crawl, walk, run and bicycle as much as you want. However, you should be aware of any tiredness in the elbow. And remember, you can train to, but not over 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 slower than initially desired.
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– 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.
Kneeling pull – 2 x 10-60 sec per arm, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Kneeling push – 2 x 10-60 sec per arm, depending on strength and pain limit, the pause between each exercise 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.
Shoulder stability outward – 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Shoulder stability inward – 2 x 30-60 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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