Rupture of the muscle on the back of the upper arm – Step 4

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

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.

Coordination

5 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try balancing with your eyes closed later.

Strength

45 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.

Hold an exercise band in your good hand, in front of the shoulder of the arm you are exercising. With your elbow bent, grasp the other end of the exercise band with the hand on the arm you are exercising. Slowly lower the arm you are exercising towards the floor, so that the band tightens. Hold the tension for a few seconds, then slowly bend your arm back to the starting position.

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.

Attach an exercise band at shoulder height. Stand with the back of the shoulder on the working arm against the attachment point of the exercise band. Grasp the band with your working arm, keeping your elbow bent and your hand at shoulder height, with the back of your hand facing the ceiling. Slowly extend your arm forwards so that the band tightens and your forearm rotates, bringing the back of your hand down towards the floor. Hold the tension for a few seconds, then slowly bend/rotate your arm back to the starting position.

Hold your hand out with your fingers extended. With fingers stretched, maximise the knuckle joints. Stretch your fingers again. Bend your fingers to the maximum in the middle and outer joints without bending at the knuckles. Stretch your fingers again. Bend your fingers to the maximum in the crook and middle joints with the outer joints stretched. Stretch your fingers 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.

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