If you have undergone surgery for an injury to your labrum and any of the exercises below contradict the recommendations of the surgeon who operated on you, you should follow the advice of the doctor who examined/surgered you.
Condition
Unlimited: Cycling. Swimming. Running on soft ground.
Stretching
10 minutes of each training session
Lie on your back. Bend your hips and knees. Grasp your shins with your hands and press your knees up towards your head, lifting them at the same time to increase the tension in your back. Hold the position for 20 seconds. Relax for 20 seconds.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is an increasing stretch on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly press your knees apart to increase the stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
Coordination
5 minutes of each training session
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult by closing your eyes.
Strength
45 minutes of each training session
Fastgør en træningselastik i hoftehøjde foran dig. Sid på stol med ansigtet mod træningselastikken. Træningselastikken føres om anklen. Løft og stræk benet. Bøj herefter langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og stræk langsomt knæet igen.
Sit on a chair. Keep the training leg slightly in front of the other. Stand up with increasing weight on the training leg
‘Squat. Stand up straight. Keep your hands together. Slowly bend your knees and hips (max until the ball is at table level). Your knees should point straight ahead over your toes. Hold the position for 5 seconds and slowly stand up to the starting position.
‘Bicycle crunch. Lie on your back. Hands on the back of your neck. Make cycling movements with your legs and alternately bring your right elbow towards your left knee and your left elbow towards your right knee. Extend the extended leg fully.
Lie on your side and support your forearm and foot with your legs straight and your training leg on top. Lift your hips so your body is straight. Raise the top leg straight as high as possible. Hold the position for as long as possible and then lower your legs and hips to the starting position.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
