Triceps muscle – 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

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

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

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.

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.