Condition
Unlimited: Cycling. Swimming. Running.
Stretching
20 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 the front of your shoulders become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head while your right hand holds onto the chair seat. Pull your head slowly to the left and hold back with your right arm so that the right side of your neck is increasingly stretched. Pull your head in different directions (forwards/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the opposite side.
Stand in a door frame or similar. Bring your arm slightly backwards and hold your hand against the door frame. Press your arms against the frame so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds and then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
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 the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Keep your right arm stretched down along your body. Turn your hand inwards (with your thumb pointing backwards) and bring your arm backwards and downwards. Pull your chin in and bend your head to the opposite side. Pull gently with your left hand behind your neck so that the right-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards and 30 degrees out from your body. Bend upwards at the wrist. Bend your head to the opposite side and turn your chin upwards so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards, backwards and 30 degrees out from your body. Turn your head to the opposite side and look down your shoulder so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
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 push your elbows backwards so that the muscles in front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
Strength
40 minutes of each training session
Sit on a chair. Place your hands behind your neck. Keep your chin horizontal and press your neck against your hands. Hold the pressure for 5 seconds. Then bring your chin forwards and hold the position for 5 seconds.
Turn your head downwards to the right. Hold the pressure for 10 seconds. Then turn your head upwards, backwards to the left. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Bend your head so your ear is close to your shoulder. Pull your chin in. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Stand upright with an exercise band under your foot. Grasp the elastic band with your training arm and slowly pull your shoulder up towards the ceiling to tighten the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. Keep the arm stretched towards the body throughout the exercise.
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.
Attach an exercise band at elbow height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm down along your body and your elbow bent 90 degrees forwards so your forearm is pointing towards the resistance band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise.
Attach an exercise band at elbow height. Stand with your upper arm down along your body and the back of the elbow of your training arm against the attachment of the exercise band. Keep the elbow of the training arm bent at 90 degrees. Grip the elastic band with your hand with the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic band while rotating your hand so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
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 and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Lie on your back. Hold one end of an exercise band with the healthy arm positioned over the shoulder of the exercising arm. Hold the exercise band in your hand on the training arm that is stretched towards the ceiling so that the exercise band is tight. Slowly move the training arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and the resistance band tightens even more. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
