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.
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.
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.
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.
Wrist stretched with fingers maximally spread. Grasp your thumb with the opposite hand and bend your thumb in towards the centre of the wrist as much as possible. Hold the outer position for a few seconds.
Place your hand on the table with the palm facing up. Bend your thumb until it makes contact with the base joint, primarily the little finger, then the ring finger, middle finger and index finger.
Place your hand on the table with the palm facing up. Bend your thumb so that it comes into contact with the tip of your little finger, then your ring finger, middle finger and index finger.
Hold your wrist out with your little finger down and thumb and index finger up. With your opposite hand, press down on your index finger to maximise the downward movement of your wrist. Hold the outer position for a few seconds.
Strength
30 minutes of each training session
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
Sit with your hand over the edge of a table. Palm facing down. With your other hand, apply a small amount of pressure on the training hand and hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Sit at a table with a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.
Place your hand on a table with the edge of your hand (little finger) facing the table and your thumb facing upwards. Move your thumb upwards as far as possible and then down again so that your thumb rests on your index finger.
Place your hand on a table with the edge of your hand (little finger) facing the table and your thumb facing upwards. Move your thumb as far as possible away from the palm of your hand and then back again so that your thumb rests on your index finger.
