The program should be done with 2-4 sets for each exercise, 2-5 times per week. This is best done by finishing all the exercises once, and then starting from the beginning for the next set.

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.

Back stretch with shoulder focus – 10-20 repetitions.

Side plank on knees – 10-20 repetitions per side.

One arm horizontal pull – use 12-20RM for 12-20 repetitions.

Sitting shoulder pull – use 12-20RM for 12-20 repetitions.

Rehab training for the injury

Rehab mobility and stability – Rehab strength training