Meniscus lesion in the shoulder – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling. Swimming Run.

Stretching

10 minutes of each training session

Sit on a chair. Place your left hand on the right side of your head, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.

Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

Stand bent forward at a table and rest your healthy arm on the tabletop. Let the arm you are exercising hang freely. Make slow circular and swinging movements with your arm.

Lie on your back with the working arm resting alongside your body. Keep your elbow bent and your hand resting on your stomach. With your other hand, grasp the wrist of the working arm and rotate the working arm so that your hand moves away from your body and the back of your hand touches the floor close to your shoulder. Keep your upper arm close to your body throughout the exercise. Later, you can perform the movement without support from your other hand.

Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.

Turn your head downwards to the right. Hold the position for 10 seconds. Then turn your head upwards and backwards to the left. Hold the pressure for 10 seconds. Repeat the exercise on the other side.

Stand in a doorframe or similar. Extend your arm slightly behind you and place your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.

Strength

50 min

Lie on your back with your working arm resting at your side. Raise your arm towards the ceiling and all the way above your head. Hold your arm in the raised position for a few seconds. Slowly lower your arm back down the same way. Keep your arm straight throughout the exercise.

Stand upright with an exercise band under your foot. Grasp the elastic band with your training arm and slowly pull your shoulder up towards the ceiling to tighten the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. Keep the arm stretched towards the body throughout the exercise

Sit with your arm resting on a table. Place your hand on a cloth. Apply a little pressure to your arm and wipe the cloth back and forth across the tabletop.

Secure an exercise band at elbow height. Stand facing the band. Hold the resistance band in your working arm with your upper arm held down alongside your body and your elbow bent at a 90-degree angle forwards, so that your forearm is pointing towards the resistance band. Pull slowly backwards to stretch the band. Hold the stretch for a few seconds and slowly return your arm to the starting position. Your elbow should remain bent throughout the exercise.

Hold an exercise band in your good hand, in front of the shoulder of the arm you are exercising. With your elbow bent, grasp the other end of the exercise band with the hand on the arm you are exercising. Slowly lower the arm you are exercising towards the floor, so that the band tightens. Hold the tension for a few seconds, then slowly bend your arm back to the starting position.

“Bicep curl”. Stand upright with an elastic band looped around your foot. Hold the other end of the band in your hand, with your palm facing upwards. Slowly bend your arm so that your hand moves up towards your shoulder, stretching the band. Hold the stretch for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise.

Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.

Secure an exercise band at elbow height. Stand with the arm you are exercising closest to the band and grasp the band with the hand on that arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rotate your forearm inwards in front of your stomach so that the resistance band is stretched, and hold the tension for a few seconds before slowly returning your arm to the starting position.

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