Condition
Unlimited: Cycling. Swimming. Running.
Stretching
20 minutes of each training session
Stå med armene ned langs siden og albuen er bøjet 90 grader. Frem og håndfladerne opad. Armen roteres maksimalt ud og derefter ind foran maven.
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 for 20 seconds each time. Repeat the exercise on the opposite side.
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 hands together behind your back. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
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.
Keep your right arm stretched down along your body. Turn your hand inwards (with your thumb pointing backwards) and bring your arm backwards and downwards. Pull your chin in and bend your head to the opposite side. Pull gently with your left hand behind your neck so that the right-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards and 30 degrees out from your body. Bend upwards at the wrist. Bend your head to the opposite side and turn your chin upwards so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Extend your left arm downwards, backwards and 30 degrees out from your body. Turn your head to the opposite side and look down your shoulder so that the left-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Sit on a chair. Hold your hands with the backs of your hands against your lower back. Press your elbows forwards and inwards so that the muscles at the back of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds. Then push your elbows backwards so that the muscles in front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
Strength
40 minutes of each training session
Sit on a chair. Place your hands behind your neck. Keep your chin horizontal and press your neck against your hands. Hold the pressure for 5 seconds. Then bring your chin forwards and hold the position for 5 seconds.
Turn your head downwards to the right. Hold the pressure for 10 seconds. Then turn your head upwards, backwards to the left. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Bend your head so your ear is close to your shoulder. Pull your chin in. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
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 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.
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 slightly bent over and support the healthy arm on a chair/table. Let the training arm hang freely towards the floor. Hold a weight (or a bottle of water). Move your shoulder back and forth and from side to side. The arm should hang straight down throughout the exercise.
Stand slightly bent over a chair/table and support with your healthy arm. Let the training arm hang limply towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. Hold the tension for a few seconds and slowly bring the arm back to the starting position. Keep the arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
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.
