Rupture of the muscle on the front of the upper arm – Step 3

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

10 minutes of each training session

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 arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.

Strength

50 minutes of each training session

Lie on your stomach on a table or treatment table. Let the arm you are exercising hang over the edge. Hold a weight or a water bottle in your hand. Slowly raise your hand up to your shoulder joint. Slowly extend your arm again.

Sit at a table with, for example, a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.

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.

Attach an exercise band at shoulder height. Raise the working arm straight out to the side at a 90-degree angle, pointing towards the attachment point of the exercise band. Grasp the band with the hand on the working arm, with your palm facing down towards the floor. Slowly pull your arm downwards and in front of your stomach with the back of your hand facing downwards, so that the resistance band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position.

”Biceps curl”. Stand upright with an elastic band 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 and the band tightens. Hold the tension for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise.

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