Nerve entrapment on the back of the shoulder blade – 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. 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 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.

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.

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.

Strength

50 minutes of each training session

“Standing push-ups”. Stand with your arms outstretched and both hands on the wall. Slowly bend your arms so that your face comes close to the wall. Slowly straighten your arms again.

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.

Sit at a table with the elbow of your non-dominant arm resting on a ball. Press your elbow down towards the ball in a slow, controlled movement for 5 seconds. Relax for 5 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.

Stand with your arm extended 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.

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.

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 band tightens. Hold the tension for a few seconds and 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.

Back to the top