Rupture of the large chest muscle – 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

15 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.

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 hands clasped behind your back. Bring your shoulder blades together (imagine you are holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

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.

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.

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

45 minutes of each training session

‘Standing push-ups’. Stand with your arms straight and both hands on the wall. Slowly bend your arms so that your face is close to the wall. Slowly extend your arms again.

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.

Lie on your back. Hold one end of an exercise band with your unaffected arm, placing it over the shoulder of your affected arm. Hold the resistance band in the hand of the arm being exercised, which is stretched up towards the ceiling, so that the band is taut. Slowly move the arm being exercised “even further” up towards the ceiling, so that the shoulder blade lifts off the floor and the resistance band tightens even more. Hold the tension for a few seconds and slowly return the 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.

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 a ball and bounce it on the ground so that it bounces back and forth between your training arm and your healthy arm

Stå med en bold og slå den i jorden, så den springer frem og tilbage mellem træningsarm og den raske arm

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 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.

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