This program includes stretching, stability, and strength training for the injury and should only be used as until training is no longer pain provoking. You should complete the program once every day, in conjunction with the ROM movement as you have been doing earlier and depending on how your injury reacts. In addition to the programs you can walk, run and bicycle as much as you want. Just be aware of any fatigue in the muscle. And remember, you can train to but not beyond the pain limit. You should also make sure that the rehabilitation is progressing and not at a stand-still. For this reason, it can be beneficial to move ahead slower than desired.
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.
Undersarms extensor – Udfør øvelsen 2 x 10-60sek. alt efter styrke og smertegrænse, pausen imellem hver øvelse bør være 30-60sek.
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 outwards – 2 x 30-60 sec per arm, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.
Shoulder stability inwards – 2 x 30-60 sec per arm, depending on strength and pain limit, 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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