Condition
Unlimited: Cycling and running
Stretching
10 minutes of each training session
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 arm stretched down at your side with your hand slightly clenched. Rotate your arm so that your thumb is moved inwards and maximally backwards. Then bend your wrist to the maximum so that the back of your hand is facing downwards and that it tightens on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
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.
Strength
50 minutes of each training session
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.
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.
Stand slightly bent over a chair/table and support with your healthy arm. Let the training arm hang limply towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. Hold the tension for a few seconds and slowly bring the arm back to the starting position. Keep the arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
