Condition
Unlimited: Cycling, swimming and running
Stretching
15 minutes of each training session
Place the working arm over the edge of a table, palm facing downwards. Press down on the back of the hand with your other arm, so that there is a gradually increasing stretch on the front of the working arm. Repeat the exercise, pressing the hand of the working arm first to one side and then to the other. Finally, turn the arm so that the palm is facing upwards. Press down on the palm of the hand with your good arm, so that there is increasing tension on the underside of the arm being exercised. Hold all stretches for 20 seconds, after which you can move on to one of the other exercises
Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Rotate your wrists so that your thumbs are pointing forwards. Hold this position for 5 seconds, then rotate your wrists outwards so that your thumbs are pointing backwards, holding this position for 5 seconds as well.
Stand with your upper arms close to your body. Keep your elbows bent at a 90-degree angle. Slowly rotate your hands so that the backs of your hands face upwards and then downwards in turn. Hold the end position for a few seconds before rotating to the opposite end position.
Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. The backs of your hands should be facing upwards. Bend your wrists upwards as far as possible. Hold this position for 5 seconds, then bend your wrists downwards as far as possible, holding this position for 5 seconds as well.
Stand with your upper arms close to your body. Your elbows should be bent at a 90-degree angle. Your palms should be facing upwards. Bend your wrist upwards as far as possible. Hold this position for 5 seconds, then bend your wrist downwards as far as possible, holding this position for 5 seconds as well.
Sit with your hand hanging over the edge of a table. Palm facing downwards. Bend and stretch your wrist.
Sit with your hand hanging over the edge of a table, palm facing upwards. Bend and stretch your wrist.
Extend your wrist with your fingers spread as wide as possible. Hold this position for a few seconds. Then make a fist by bending all your fingers as far as possible. Hold the outer position for a few seconds.
Strength
45 minutes of each training session
Sit with your hand hanging over the edge of a table. The back of your hand should be facing upwards. Place an exercise band around the back of the hand on your affected arm. Hold the band with your unaffected arm from underneath the table. Slowly move your wrist upwards so that the band tightens. Hold your wrist in the extended position with the band taut for a few seconds before returning your hand to the starting position.
Sid med hånden ud over kanten af et bord. Håndkanten vender nedad. Sæt træningselastikken om tommelfingeren og før elastikken om på håndryggen og ned mod gulvet. Hold fat i elastikken med den raske arm under bordet. Rotér underarmen langsomt så meget som muligt, så elastikken strammes og håndfladen kommer nedad. Hold spændingen i et par sekunder og før hånden langsomt tilbage til udgangsposition.
Sit with the affected arm on a table, with your hand hanging over the edge. Keep your palm facing downwards. Hold a weight in your hand (e.g. a bottle of water) and slowly move your hand up and down. If necessary, support the affected arm with your good arm
Let the hand you are exercising hang over the edge of a table, with your palm facing upwards. Hold a weight in your hand and slowly move your hand up and down. Support the hand you are exercising with your good arm.
Give a soft ball a squeeze.
Wrap a rubber band around your fingers. Spread your fingers so that the rubber band tightens.
Sit at a table with, for example, a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.
Rest your forearm on a table. Hold a weight in your hand (e.g. a bottle of water) with your little finger pointing downwards. Bend your wrist so that your fingers and the weight are lifted upwards. Keep your wrist straight throughout the exercise and your forearm flat against the table.