The program contains stretching, stability and strength training for your injury and should only be done if it does not provoke pain or fatigue in the shoulder. 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 want. And remember, you can train to, but not over 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.

Back to arm muscle energy technique – find the maximum stretch, stay for 7 secs with no visible movement of the body or arm, from here the maximum stretch is increased. Repeat 3-5 times per side.

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

Lunges 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.

Lunges kneeling 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 lift with weights – 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 blade stability (medium) –  2 x 10-60 sec depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Hands and knees pelvic and shoulder stability – 2 x 30-60 sec per arm, the pause between each exercise should be 30-60 sec. Focus should be on keeping the back straight while pressing on the ball and getting the arm as far up as possible.

Shoulder stability mobilization – 2 x 30-60 sec per arm, the pause between each exercise should be 30-60 sec. Try to lift the arm as high as possible and hold it for a short time before bringing it back down.

Shoulder stability complete – 2 x 10-60 sec., depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Shoulder stability lift – 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.

Back and shoulder mobilization – try to keep the hands away from the body by using the shoulders. Continue for Continue for 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.

Rehab training for the injury

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