Condition
Unlimited: Cycling and running
Stretching
30 minutes of each training session
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.
Lie on your knees and hands. The fingers and elbow should point towards the knees. The arms should be straight. Move your body backwards so that your forearms are increasingly extended. Hold the stretch for 20 seconds. Relax for 5 seconds.
Place your training arm over the edge of a table with your palm facing down. Press with the other arm on the back of the hand so that the front of the training arm becomes increasingly stretched. Repeat the exercise, pressing the training arm hand first to one side and then to the other side. Finally, turn the arm so that the palm is facing upwards. With the healthy arm, press on the palm of the hand so that there is increasing tension on the underside of the training arm. Hold each stretch for 20 seconds and then start one of the other exercises
Hold your arm out with your palm up. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds. Rotate your arm so that the palm is facing down. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds.
Press your palms together. Raise your elbows while keeping your arms in front of your chest. Hold the stretch for 20 seconds. Relax for 5 seconds.
Sit on a table and rest your hands behind your back. Keep your arms in towards your body. Turn your hands so your fingers point backwards and your thumbs out to the side. Your arms should be straight. Slowly lean your upper body backwards so that your forearms become increasingly stretched. Hold the stretch for 20 seconds. Relax for 5 seconds.
Sit with your training hand on a table with your fingers outside the table. Palm down and fingers bent. Try to stretch and spread your fingers while holding the bent fingers with the other hand and trying to counteract the stretching and spreading. Hold the pressure for 10 seconds. Relax for 5 seconds.
Strength
30 minutes of each training session
Sit at a table with your hand on a ball and slowly roll the ball back and forth and from side to side.
Sit at a table. Place your hand on the ball and move the ball away from your body and back again.
Sit with your hand over the edge of a table. Palm facing upwards. Bend and stretch your wrist.
Sit with your hand over the edge of a table. Palm facing down. Bend and stretch your wrist.
