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

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

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.