You should watch the entire film before you begin!

Sit down, relax and watch the whole film before starting the exercises in week 1.
This early intervention exercise program is important.
It forms the foundation for further training.
The exercises affect the structures and make them stronger and more resilient.

Perform the exercises in the program over these four weeks in the correct order:
In week one – only five exercises.
In week two – the next five exercises – and so on.
None of the exercises should cause pain.
In each exercise, only move until you feel the first stretch. This is to avoid overloading the tissue.

Also remember to take a short walk every day – and swing your arms in a relaxed manner.

Good luck with the exercises and with the early effort!