Triceps muscle – Step 1

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

Læs om skaden

Instruktion

Læs den fulde instruktion til genoptræning her

Tidsangivelserne i minutter angiver tidsfordelingen mellem udspænding, balance og styrke, hvis du træner én time.
Om du træner f.eks. én time eller 10 minutter tilpasses dit udgangspunkt – og kan optrappes over tid.

Condition

Unlimited: Cycling and running

Stretching

10 minutes of each training session

Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.

Strength

50 minutes of each training session

Stand with arms straight and both hands against the wall. Put your weight on your hands and pull the shoulder blade back and forth.

Sit with your training arm on a table. Place your hand on a cloth. Put a small amount of weight on your arm and wipe the cloth back and forth on the table top

Sit or stand at a table with your training arm hand on a ball. Apply light pressure on the ball and roll the ball in all directions.

Tilbage

SportNetDoc is an online encyclopedia of musculoskeletal injuries with associated rehabilitation programs. The site is dedicated to educating and informing both professionals and athletes of all levels.

Disclaimer

Disclaimer - All information is indicative. SportNetDoc is not intended to replace a sports medicine assessment by a physician or physiotherapist, nor treatment with the preparation of an individual rehabilitation program.

* The editorial team cannot assume responsibility for answering questions regarding current sports injuries. Such questions should instead be directed to e.g. your own doctor.

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Contact us

Contact us

If you have any amendments, want to collaborate or advertise, you can contact the editorial team via email: fredberg.sportnetdoc@gmail.com

Ulrich Fredberg
Chief physician, adj. professor of sports medicine and ultrasound diagnostics
Stadium clinic