Inflammation of the bursa – 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

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 and running

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.

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 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.

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.

Lie on your back with your working arm at the bottom and your upper arm at a 90-degree angle to your body. The elbow is bent at a 90-degree angle. With the opposite arm, rotate the lower arm at the shoulder so that the forearm is brought down alongside the body and the palm touches the floor. Then rotate the lower arm at the shoulder so that the forearm is brought up over the head, with the back of the hand touching the floor. Throughout the exercise, the elbow must remain on the floor next to the shoulder.

Strength

45 minutes of each training session

Stand with your arms outstretched and both hands against the wall. Put your weight on your hands and move your shoulder blades forwards and backwards.

Stand slightly bent over a chair/table. Support with your healthy arm. Let the training arm hang limply towards the floor. Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. You can bend your arm when lifting your shoulder if you find it difficult to catch

Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.

Sit at a table with the elbow of your non-dominant arm resting on a ball. Press your elbow down towards the ball in a slow, controlled movement for 5 seconds. Relax for 5 seconds.

Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body

Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.

Stand with your arm extended down alongside your body. Slowly raise your arm to 20 degrees. Hold the position for a few seconds, then lower your arm again. Next, raise your arm to 40 degrees. Hold the position for a few seconds, then lower your arm again. Finally, raise your arm to 60 degrees. Hold the position for a few seconds, then lower your arm again.

Sit or stand at a table with the hand of your non-dominant arm resting on a ball. Apply gentle pressure to the ball and roll it in all directions.

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.

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