Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of your shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Stand with your arms at your sides and your elbow bent 90 degrees. Face forwards and palms upwards. Rotate your arm out as far as possible and then in front of your stomach.
Sit on a chair. Hold your hands with the backs of your hands against your lower back. Press your elbows forwards and inwards so that the muscles at the back of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds. Then press your elbows backwards, so that the muscles at the front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
Strength
50 minutes of each training session
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
Attach an exercise band at elbow height. Stand with your training arm closest to the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Rotate your forearm in front of your stomach to stretch the elastic band and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder is level with the table on which your upper arm is resting with your palm against the table top. Grasp the resistance band with your hand. Slowly move your forearm up and backwards to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm back down onto the table. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back against the exercise band. Your shoulder is level with the table on which the training upper arm is resting. Rotate your upper arm up and backwards. Grasp the resistance band with your hand. The back of the hand is facing backwards. Slowly move your upper arm forwards to tighten the band until your hand is on the table. Hold the tension for a few seconds and slowly bring the arm back to the starting position. The back of the hand faces the ceiling/backwards throughout the exercise.
Missing
Secure the elastic at floor level. Stand with your side against the elastic band. Stand with your side against the elastic with your training arm furthest from the elastic. Hold the band in the hand on the training arm and keep your hand on the opposite hip. Swing your arm up and backwards with your arm extended so that your hand is above head height. Hold the pull for a few seconds and slowly release the pull as your hand returns to the starting position.
Attach an exercise band at head height. Stand with your training arm facing the elastic band. Hold the elastic band with your hand on your training arm. The elbow is almost extended to the side and the hand is above shoulder height. Pull the band in front of your stomach. Hold the position for a few seconds and slowly release the pull by slowly bringing your arm back to the starting position.
