Luxation of the shoulder joint – Step 1

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 and running

Strength

60 minutes of each training session

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 facing a wall. Bend your arms and place the edges of your hands against the wall, with your little fingers facing the wall. Raise your arms towards the ceiling and lower them again.

Hold a broomstick (or similar object) in both hands with your palms facing forwards. Keep your hands well apart. Swing the broomstick from side to side, raising your working arm higher and higher. The further apart your hands are, the higher you can raise your arms.

Stand with your arm bent at a 90-degree angle against a wall. Press your arm against the wall and hold the position for 10 seconds. Relax for 10 seconds.

Stand with your arms outstretched and both hands against the wall. Put your weight on your hands and move your shoulder blades forwards and backwards.

Stand leaning slightly over a chair or table. Support yourself with your healthy arm. Let the arm you are exercising hang loosely towards the floor. Lift your arm and shoulder straight up towards the ceiling by using the muscles of your shoulder blade. If you find it difficult to engage the muscles of your shoulder blade, you can bend your arm as you lift your shoulder.

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.

Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body.

Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.

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.

Sit or stand at a table with the hand of your non-dominant arm resting on a ball. Apply gentle pressure to the ball and roll it in all directions.

Stand with your training arm stretched down alongside your body. Slowly raise your arm to 20 degrees. Hold the position for a few seconds, then lower your arm again. Next, raise your arm to 40 degrees. Hold the position for a few seconds, then lower your arm again. Finally, raise your arm to 60 degrees. Hold the position for a few seconds, then lower your arm again

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