Condition
Unlimited: Cycling and running
Stretching
30 minutes of each training session
Hold your arm out with your palm up. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds.
Rotate your arm so that the palm is facing down. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds.
Sit at a table. Place your hand on the ball and move the ball away from your body and back again.
Sit at a table with your hand on a ball and slowly roll the ball back and forth and from side to side.
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 maximally upwards. Hold the outer positions for 5 seconds, then bend your wrist to the maximum downwards, 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 down. Bend and stretch your wrist.
Sit with your hand over the edge of a table. Palm facing down. Bend and stretch your wrist.
Wrist stretched with fingers maximally spread. Hold the outer position for a few seconds. Then clench your hand by bending all fingers to the maximum. Hold the outer position for a few seconds.
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.
Place your hand on a table with the edge of your hand (little finger) facing the table and your thumb facing upwards. Move your thumb as far as possible away from the palm of your hand and then back again so that your thumb rests on your index finger.
Wrist stretched with fingers maximally spread. Grasp your thumb with the opposite hand and bend your thumb in towards the centre of the wrist as far as possible. Hold the outer position for a few seconds.
