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

Strength

50 minutes of each training session

“Push-ups”. Lie on your stomach with your hands directly beneath your shoulders and your fingers pointing forwards. Extend your arms so that your upper body and pelvis are lifted straight up, supported only by your hands and toes. Your stomach must not touch the floor.

Attach an exercise band at head height. Stand with the working arm facing the band. Hold the band with the hand on the working arm. The elbow is almost fully extended to the side and the hand is above shoulder height. Pull the band in towards your stomach. Hold the position for a few seconds and slowly release the tension by slowly bringing your arm back to the starting position.

Secure an exercise band at elbow height. Stand with the arm you are exercising closest to the band and grasp the band with the hand on that arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rotate your forearm inwards in front of your stomach so that the resistance band is stretched, and hold the tension for a few seconds before slowly returning your arm to the starting position.

Attach an exercise band at shoulder height. Stand facing the band. Hold the resistance band in your working arm with your upper arm at a 90-degree angle to your body and your elbow bent, so that your forearm is pointing towards the resistance band. Pull slowly backwards to stretch the band. Hold the stretch for a few seconds and slowly return your arm to the starting position. Your elbow should remain bent throughout the exercise

Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend the arm back 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.

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.

Secure the resistance band at hip height. Stand with your unaffected arm facing the resistance band. Grasp the band with the hand on your training arm and slowly move your arm out to the side until it is at shoulder height, so that the band is taut. Hold the position for a few seconds and slowly lower your arm again.

Stand with the resistance band under your foot. Grasp the band with the hand on your working arm. The back of your hand should be facing forwards. Slowly move your working arm backwards and upwards so that the band is taut. Hold the tension for a few seconds and lower your arm again

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