Condition
Unlimited: Cycling and running
Stretching
60 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.
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 your palm is facing down. Bend your wrist downwards as far as possible and squeeze with the other hand. Hold the stretch for 20 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.
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 at a table. Place your hand on the ball and move the ball away from your body and back again.
Sit at a table with your hand on a ball and slowly roll the ball back and forth and from side to side.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Slowly rotate your hands so that the backs of your hands face alternately upwards and downwards. Hold the outer position for a few seconds before rotating to the opposite outer position.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. The backs of your hands are facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Rotate your wrist so that your thumbs face forwards. Hold the outer positions for 5 seconds, then rotate the wrist outwards so that the thumbs face backwards, also holding the outer position for 5 seconds.
Sit with your hand over the edge of a table. Palm facing down. Bend and stretch your wrist.
Sit with your hand over the edge of a table. Palm facing down. Bend and stretch your wrist.
Wrist stretched with fingers maximally spread. Hold the outer position for a few seconds. Then clench your hand by bending all fingers to the maximum. Hold the outer position for a few seconds.
