Luxation of the joint between the shoulder blade and the collarbone – 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

Stretching

5 minutes of each training session

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

Tilt your head so that your ear is close to your shoulder. Tuck your chin in. Hold the position for 10 seconds. Repeat the exercise on the other side.

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.

Strength

55 minutes of each training session

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.

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.

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