Condition
Unlimited: Cycling, swimming and running
Stretching
30 minutes of each training session
Place your training arm over the edge of a table with your palm facing down. Press with the other arm on the back of the hand so that the front of the training arm becomes increasingly stretched. Repeat the exercise, pressing the training arm hand first to one side and then to the other side. Finally, turn the arm so that the palm is facing upwards. With the healthy arm, press on the palm of the hand so that there is increasing tension on the underside of the training arm. Hold each stretch for 20 seconds and then start one of the other exercises
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Slowly rotate your hands so that the backs of your hands face alternately upwards and downwards. Hold the outer position for a few seconds before rotating to the opposite outer position.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. The backs of your hands are facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Rotate your wrist so that your thumbs face forwards. Hold the outer positions for 5 seconds, then rotate the wrist outwards so that the thumbs face backwards, also holding the outer position for 5 seconds.
Sit with your hand over the edge of a table. Palm facing upwards. Bend and stretch your wrist.
Sit with your hand over the edge of a table. Palm facing down. Bend and stretch your wrist.
Strength
30 minutes of each training session
Sit with your hand over the edge of a table. Palm up and hand clenched. With your other hand, apply slight pressure on the training hand and hold the pressure for 10 seconds. Relax for 10 seconds.
Sit with your hand over the edge of a table. Palm facing down. With your other hand, apply slight pressure on your training hand and hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Squeeze a soft ball.
Wrap a rubber band around your fingers. Spread your fingers to tighten the rubber band.
With arms outstretched, curl up a tea towel.
Sit with your hand over the edge of a table. Palm facing downwards. Bend and stretch your wrist.
