Nerve entrapment on the back of the shoulder blade – Step 2

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 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

Sit on the floor with your legs and arms stretched out. Place both hands on the floor for support. Push yourself up from the floor using your arms, then slowly lower yourself back down. Keep both arms straight throughout the exercise.

Secure an exercise band at elbow height. Stand facing the band. Hold the resistance band in your working arm with your upper arm held down alongside your body and your elbow bent at a 90-degree angle forwards, 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.

Attach an exercise band at elbow height. Stand with your upper arm hanging down alongside your body and the back of the elbow on your working arm against the attachment point of the exercise band. Keep the elbow of the working arm bent at a 90-degree angle. Grasp the band with your hand, with the back of your hand facing the ceiling. Slowly stretch your arm forwards so that the band tightens, whilst rotating your hand so that the back of your hand faces the floor. Hold the tension for a few seconds and slowly return your arm to the starting position.

“Bicep curl”. Stand upright with an elastic band looped 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, stretching the band. Hold the stretch for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise.

Stand upright with a resistance band looped under your foot. Grasp the band with your working arm and slowly pull your shoulder up towards the ceiling, so that the band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm stretched out close to your body throughout the exercise.

Stand leaning slightly over a chair or table, supporting yourself with your unaffected arm. Let the arm you are exercising hang loosely down towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling using the muscles of your shoulder blade. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.

Attach an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Your forearm and hand should rest against your stomach. Rotate your forearm out to the side so that the band is taut, and hold the tension for a few seconds before slowly returning your arm 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.

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, then lower your arm again.

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