Rupture of the large chest muscle – 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.

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.

Strength

50 minutes of each training session

Get down on your knees and support yourself with your hands. Lift your toes off the floor. Do push-ups without letting your stomach touch the floor.

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

”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.

Stand with a ball and hit it into the ground so it bounces back and forth between training arm and healthy 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.

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.

Secure the exercise band at hip height. Stand facing the band. Grasp the band with your arm outstretched and raised at a 60-degree angle. Pull the band back towards your hip, whilst moving your shoulder backwards and downwards. Hold the stretch for a few seconds, then slowly release the tension as you return your hand to the starting position.

Attach the resistance band at floor level. Stand with your side facing the band, with the working arm furthest from the band. Hold the band in the hand of your working arm and place your other hand on your opposite hip. Swing your arm up and back with your elbow bent at approximately 90 degrees, so that your hand only reaches shoulder height. Hold the stretch for a few seconds and slowly release the tension as your hand returns to the starting position.

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