Condition
Unlimited: Cycling. Swimming. Running.
Stretching
20 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. Later, try to bring the arm further and further out to the side and upwards so that the arm can eventually reach above head height
Stand up straight. Arm stretched down by your side. Bring your arms straight backwards as
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.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
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.
Strength
40 minutes of each training session
Attach the exercise band at hip height. Stand with your face towards the elastic band. Grasp the band with your arm straight and your arm raised to just above shoulder height (100 degrees). Pull the elasticated band back to your hip while bringing your shoulder backwards and downwards. Hold the pull for a few seconds and slowly bring your arm back to the starting position.
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
Attach an exercise band above head height. Stand with your side to the exercise band. Grasp the elastic band with your training arm with your elbow extended, your upper arm 90 degrees out from your body and your hand above shoulder level. Pull your arm downwards and in front of your stomach. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Secure the elastic at floor level. Stand with your side against the elastic band. Stand with your side against the elastic with your training arm furthest from the elastic. Hold the band in the hand on the training arm and keep your hand on the opposite hip. Swing your arm up and backwards with your arm extended so that your hand is above head height. Hold the pull for a few seconds and slowly release the pull as your hand returns to the starting position.
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.
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.
