Condition
Unlimited: Cycling. Swimming. Running.
Stretching
30 minutes of each training session
Stand up straight. Exercise arm stretched down at your side. Slowly bring the training arm 45 degrees straight out from your body. Stand up straight. Exercise arm stretched down at your side. Slowly bring the training arm 45 degrees straight out from your body.
Stand up straight. Arm stretched down by your side. Bring your arms straight backwards as far as possible. Hold the position for 15 seconds and release for 10 seconds.
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.
Lie on your back with your training arm down by your side. Move your arm up towards the ceiling and all the way above your head. Hold the arm in the outer position for a few seconds. Slowly bring your arm back the same way. Keep your arm straight throughout the exercise.
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.
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.
Lie on your back with your legs bent and hands folded on your stomach. Bring your arms straight up towards the ceiling and further up over your head so that they lie on the floor above your head. Stay in the outer position for a few seconds and slowly lower again so that your hands are on your stomach.
Strength
30 minutes of each training session
Stand bent over at a table and support your healthy arm on the table top. The training arm hangs freely down. Make slow circular and swinging movements with your arm.
Attach an exercise band at elbow height. Stand facing the elastic band. Hold the 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 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.
Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend your arm back to the starting position.
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.
Lie on your stomach on a table/bench. Let your training arm hang over the edge. Hold a plumb bob or water bottle in your hand. Slowly bring your hand up to the shoulder joint. Slowly stretch your arm again.
Sit with your training arm on a table. Place your hand on a cloth. Put a small amount of weight on your arm and wipe the cloth back and forth on the table top.
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.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower your arm again.
