Condition
Unlimited: Cycling and running
Strength
60 minutes of each training session
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 front of a wall. Bend your arms and place the edges of your hands with the little finger side against the wall. Bring your arms up towards the ceiling and down again.
Stand with a broomstick (or similar) in both hands, palms facing forwards. There should be a large distance between your hands. Move the broomstick from side to side and let the training arm rise higher and higher. The further apart the hands are placed, the higher the arms can be raised.
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.
Stand with arms straight and both hands against the wall. Put your weight on your hands and pull the shoulder blade back and forth.
Stand slightly bent over a chair/table. Support with your healthy arm. Let the training arm hang limply towards the floor. Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. You can bend your arm when you lift your shoulder if you find it difficult to engage your shoulder blade muscles.
Stand with your arms slightly out to the side and palms facing forwards. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
Lie on your back with your training arm up towards the ceiling. Extend your arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and lower it again. The arm should be straight throughout the exercise. Avoid twisting your upper body.
Stand up straight with your arms down at your sides. Slowly lift both shoulders up towards the ceiling. Hold the position for a few seconds and lower your shoulders 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.
Sit or stand at a table with your training arm hand on a ball. Apply light pressure on the ball and roll the ball in all directions.
Stand with your training arm stretched down along your body. Slowly bring the arm out to 20 degrees. Hold the tension for a few seconds and lower the arm again. Then extend your arm to 40 degrees. Hold the tension for a few seconds and lower the arm again. Finally, extend the arm to 60 degrees. Hold the tension for a few seconds and lower the arm again.
