The program contains stretching, stability and strength training for your injury and should be done until training no longer provokes pain or fatigue. How much load the injury can withstand depends on the individual case, so you should complete the program 3-7 times per week in conjunction with your daily ROM exercises, depending on how the injury reacts. In addition to the program, you are may swim, walk run and bicycle as much as you wish. 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.

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.

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.

Biceps curl – 2 x 20-30RM for 10-15 repetitions per arm, depending on strength and pain limit. The break between each exercise should be 60-120sec.

Triceps curl – 2 x 20-30RM for 10-15 repetitions per arm, depending on strength and pain limit. The break between each exercise should be 60-120sec.

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 complete – 2 x 10-60 sec. with as much weight as possible, depending on strength and pain limit, the pause between each exercise should be 30-60 sec.

Double briefcase lift – 2 x 30-60 sec, the pause between each stretch should be 30-60 sec. Focus should be on grasping as tight as possible and lifting as much as possible.

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 2 x 10-60 sec. The pause between each exercise should be 30-60 sec.

Rehab for rupture of the biceps muscle

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