Condition
Unlimited: Cycling and running
Stretching
5 minutes of each training session
Sit on a chair. Place your left hand on the right side of your head while your right hand holds onto the chair seat. Pull your head slowly to the left and hold back with your right arm so that the right side of your neck is increasingly stretched. Pull your head in different directions (forwards/backwards) so that all the muscles around your neck are stretched. Hold the stretch each time for 20 seconds. Repeat the exercise on the opposite side.
Stand with your arms slightly out to the side and palms facing forwards. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
Stand bent over at a table and support your healthy arm on the table top. The training arm hangs freely down. Make slow circular and swinging movements with your arm.
Sit on a chair with a straight back. Place your hands on your thighs. Lean your body forwards and let your hands slide down your shins to your feet. Hold the outer position for a few seconds and slowly return to the starting position.
Lie on your back with your training arm at your side. Your elbow is bent and your hand is on your stomach. With your other hand, grasp the wrist of the training arm and rotate the training arm so that the hand comes out from the body and the back of the hand touches the floor close to the shoulder. The upper arm is alongside the body throughout the exercise. Later, the movement can be performed without the support of the other hand.
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.
Strength
55 minutes of each training session
Stand with arms straight and both hands against the wall. Put your weight on your hands and pull the shoulder blade back and forth.
Stand slightly bent over a chair/table. Support with your healthy arm. Let the training arm hang limply towards the floor. Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. You can bend your arm when you lift your shoulder if you find it difficult to engage your shoulder blade muscles.
Lie on your back with your training arm up towards the ceiling. Extend your arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and lower it again. The arm should be straight throughout the exercise. Avoid twisting in the upper body
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 up straight with your arms down at your sides. Slowly lift both shoulders up towards the ceiling. Hold the position for a few seconds and lower your shoulders again.
Stand with your training arm stretched down along your body. Slowly bring the arm out to 20 degrees. Hold the tension for a few seconds and lower the arm again. Then extend your arm to 40 degrees. Hold the tension for a few seconds and lower the arm again. Finally, extend the arm to 60 degrees. Hold the tension for a few seconds and lower the arm again.
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.
Sit or stand at a table with your training arm hand on a ball. Apply light pressure on the ball and roll the ball in all directions.
