The program contains stretching, stability and strength training for your injury and should only be done if it does not provoke pain. 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 are may swim, walk run and bicycle as much as you can. You should be aware of any tiredness in the shoulder. And remember, you can train to, but not over 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 elastic and 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.
High knees press – 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
High knees pull – 2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
High knees shoulder hold – 2 x 10-60 sec per arm, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Shoulder lift with weights – 2 x 10-60 sec with the heaviest weight possible, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Shoulder blade stability (easy-medium) – 2 x 10-60 sec 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 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Chest to 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.
Social Medier