Condition
Unlimited: Cycling and running
Stretching
15 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.
Stand in a doorframe or similar. Extend your arm slightly behind you and rest your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, 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 hands clasped behind your back. Bring your shoulder blades together (imagine you are holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
Stand with your working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Stand with your arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
Strength
45 minutes of each training session
Stand with your arms outstretched and both hands against the wall. Put your weight on your hands and move your shoulder blades forwards and backwards.
Stand leaning slightly over a chair or table. Support yourself with your good arm. Let the arm you are exercising hang loosely towards the floor. Lift your arm and shoulder straight up towards the ceiling by using the muscles of your shoulder blade. You may bend your arm as you lift your shoulder if you find it difficult to maintain the position.
Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again
Sit at a table with the elbow of your non-dominant arm resting on a ball. Press your elbow down towards the ball in a slow, controlled movement for 5 seconds. Relax for 5 seconds.
Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body
Stå ret op med armene ned langs siden. Løft begge skuldre langsomt op mod loftet. Hold stillingen i få sekunder og sænk skuldrene igen
Stand with your arm extended down alongside your body. Slowly raise your arm to 20 degrees. Hold the position for a few seconds, then lower your arm again. Next, raise your arm to 40 degrees. Hold the position for a few seconds, then lower your arm again. Finally, raise your arm to 60 degrees. Hold the position for a few seconds, then lower your arm again.
Stand leaning slightly over a chair or table, supporting yourself with your unaffected arm. Let the arm you are exercising hang loosely down towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling using the muscles of your shoulder blade. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
Sit or stand at a table with the hand of your non-dominant arm resting on a ball. Apply gentle pressure to the ball and roll it in all directions.
Sit on the floor with your legs and arms stretched out. Place both hands on the floor for support. Push yourself up from the floor using your arms, then slowly lower yourself back down. Keep both arms straight throughout the exercise.
Attach an exercise band at elbow height. Stand with your upper arm hanging down alongside your body and the back of the elbow on your working arm against the attachment point of the exercise band. Keep the elbow of the working arm bent at a 90-degree angle. Grasp the band with your hand, with the back of your hand facing the ceiling. Slowly stretch your arm forwards so that the band tightens, whilst rotating your hand so that the back of your hand faces the floor. Hold the tension for a few seconds and slowly return your arm to the starting position.