The concept behind Rehab training is that the supporting structures around an injured area will be activated to give support but not strain the injury. This phase is when you are past the acute stage and are able to activate muscles without pain.
Lowback pain (Ont i ryggen)
If we start with the lowback. The basic concept is to find neutral positioning in standing, sitting and lying down and then activate the core muscles in that posture. At this stage exercises are performed slowly with control, using breathing to activate the core and simultaneously avoid any ”wobble” in the midsection. Instructions for this are under ländrygg stabilitets övningar: Step 1. Exercises should not hurt during or after performing them. Initially, you may want to restrict your self to exercises lying down. Eventually you want to do exercises on your stomach on your sides and on your back and eventually standing.
Other exercises which may be added can be found among the following pages, use your judgement if the exercise is too advanced for the stage you are at.
This stage of rehab can last from one month to several months depending on many different factors. When you are ready, the next step is to do the exercises on the floor on a foam cylinder. Here you focus on finding neutral positioning and focus on slow controlled movements with the arms avoiding any ”wobble”. Use breathing to activate the core. Gentle stretching exercises may be appropriate now as well and can be found in the links below. Stretching exercises should not provoke pain either during of after training.
This may be a time where you are taking short walks, swimming for short distances, biking for short, flat distances. In each of these integrated movement forms the goal is to maintain perfect posture and activate the core maintaining support while active.
Once you have worked with these exercises for approximately 3 months and feel strong, it may be appropriate to increase the difficulty using the legs during training. Continue with the base exercises and add the legs. This adds quite a bit more strain on the back so it is wise to not be to quick to start these. At this point you may increase length of training on bike, in pool and/or walking. Avoid training in hills at this point.
Once the back is stable enough to add twisting motions, it is appropriate to add on the following exercises. There may be certain exercises which are too tough, hop over them if that is the case. Condition training is often tolerated for 1 hour now, and again with perfect posture and an activated core.
Neck, Shoulder and Upper Back Pain
With neck pain, the goal is to train with the head directly over the shoulders or lying on the floor. Having your head off the floor is a strain on the neck unless it is hanging down in a comfortable stretch. Training with outstretched arms is also a strain on the neck. Ben the elbows and have them close to the body to reduce stress on the neck and upper back. Exercises with machines where you pull are usually ok. Pushing weights up over your head is a strain on the neck. Rehabilitation exercises for the neck are found below a well as exercises to activate the muscles supporting the upper body and shoulders.
Elbow pain (Ont i armbågen)
Elbow pain is usually a sign that you have strained your elbow in some way. It can be from monotone movements common when using a mouse, or from repeating the same larger movements as in tennis or golf. Once the elbow has been overstrained, it is less tolerant of other types of movements which require the same muscles to be active. Good ergonomics when using a desk are demonstated below under ergonomics. Having proper ergonomics is important to avoid not only elbow pain, but neck pain as well.
Ergonomics at home and in the work place
Here is a group of pictures showing good ergonomics at home and in school. The basic principles are to vary standing and sitting. Standing is better for you body as long as it feels good. The screen should be at eye height until you use progressive eyeglasses, when the screen is slightly lowered. Avoid tilting your head to look at a screen. This protects your neck. The angle at the elbow should be 90 degrees and the lower arm resting and pivoting on the desk. This relieves shoulder and neck tension. Depending on the angle of the spine, it can be comfortable to have one foot on a stool, stand wide based with good posture.
Knee Stability Training: for the injured knee
Knee Stability Training: Injury Prevention for the Healthy Knee
This training program is to strengthen the knee joint complex in the healthy athlete. Women, girls and people who are hypermobile in their joints benefit from training the knee joint. If the knee is injured these exercises are too tough to start with. This program is used for training with young girls and boys in a variety of sports, but particularly soccer and skiing where knee injuries are common.
Straighten Up Sweden:
Exercises for everyday to activate core muscles. These are appropriate before work or school and as a pause during the day.
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