Inflammation of the tendon sheath of the upper shoulder blade muscle – Step 4

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 with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.

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 in a doorframe or similar. Extend your arm slightly behind you and rest 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.

Stand with your hands clasped behind your back. Bring your shoulder blades together (imagine you are holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

Stand with your working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Place the working arm behind your neck with the elbow bent. Using your free hand, pull behind the elbow of the working arm so that the elbow is pressed against the opposite shoulder, creating a gradually increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the other side.

Strength

50 minutes of each training session

“Push-ups”. Lie on your stomach with your hands directly beneath your shoulders and your fingers pointing forwards. Extend your arms so that your upper body and pelvis are lifted off the floor, supported only by your hands and toes. Your stomach must not touch the floor

Lie face down on a table or bench. Let the working arm hang over the edge. Hold a weight or a water bottle in your hand. Slowly extend the working arm out from your body until it is horizontal, whilst simultaneously pulling your shoulder blade in towards your body. Hold the position for a few seconds, then slowly return your arm to the starting position.

Stand with the resistance band under your foot. Grasp the band with the hand on your working arm. The back of your hand should be facing forwards. Slowly move your working arm backwards and upwards so that the band is taut. Hold the tension for a few seconds, then lower your arm again.

Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder should be level with the table, with your upper arm resting on it and your palm facing the tabletop. Grasp the band with your hand. Slowly move your forearm upwards and backwards so that the elastic band tightens. Hold the stretch for a few seconds, then slowly lower your arm back onto the table. The back of your hand should face the ceiling/backwards throughout the exercise

Attach an exercise band at table height. Kneel at a table with your back facing the exercise band. Your shoulder should be level with the table, on which your upper arm is resting. Rotate your upper arm upwards and backwards. Grasp the band with your hand. The back of your hand should be facing backwards. Slowly move your upper arm forwards so that the band tightens until your hand is on the table. Hold the tension for a few seconds and slowly return your arm to the starting position. The back of your hand faces the ceiling/backwards 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.

Attach an exercise band at shoulder height. Stand with the back of the shoulder on the working arm against the attachment point of the exercise band. Grasp the band with your working arm, keeping your elbow bent and your hand at shoulder height, with the back of your hand facing the ceiling. Slowly extend your arm forwards so that the band tightens and your forearm rotates, bringing the back of your hand down towards the floor. Hold the tension for a few seconds, then slowly bend/rotate your arm back to the starting position.

Secure the resistance band at hip height. Stand facing the band. Grasp the band with your arm outstretched and raised to just above shoulder height (100 degrees). Pull the band back towards your hip whilst moving your shoulder backwards and downwards. Hold the stretch for a few seconds and slowly return your arm to the starting position.

Secure an exercise band above head height. Stand with your side facing the exercise band. Grasp the band with your working arm, keeping your elbow straight, your upper arm at a 90-degree angle to your body, and your hand above shoulder level. Pull your arm downwards and inwards in front of your stomach. Hold the tension for a few seconds, then slowly return your arm to the starting position.

Secure the resistance band at floor level. Stand with your side facing the band. Stand with your side facing the band, with the working arm furthest from the band. Hold the band in the hand of your working arm and place your other hand on your opposite hip. Swing your arm up and back with your arm straight, so that your hand moves above head height. Hold the stretch for a few seconds and slowly release the tension as you bring your hand back to the starting position.

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