Condition
Unlimited: Cycling. Swimming Run.
Stretching
20 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.
Place the working arm behind your neck with the elbow bent. Using your free hand, pull behind the elbow of the working arm so that the elbow is pressed against the opposite shoulder, creating a gradually increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Keep your right arm stretched down alongside your body. Turn your hand inwards (so that your thumb is pointing backwards) and move your arm backwards and downwards. Tuck your chin in and tilt your head to the opposite side. Gently pull with your left hand at the back of your neck, so that you feel a gradual stretch in the muscles on the right side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Extend your left arm downwards and out at a 30-degree angle from your body. Bend your wrist upwards. Tilt your head to the opposite side and lift your chin, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulders. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Stretch your left arm downwards, backwards and out at a 30-degree angle from your body. Turn your head to the opposite side and look down over your shoulder, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Sit on a chair. Place your hands with the backs of your hands against the lower part of your lower back. Push your elbows forwards and inwards so that you feel a gradual stretch in the muscles at the back of your shoulder joint. 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
Get down on your knees and support yourself with your hands. Lift your toes off the floor. Do push-ups without letting your stomach touch the floor.
Stand upright with a resistance band looped under your foot. Grasp the band with your working arm and slowly pull your shoulder up towards the ceiling, so that the band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm stretched out close to your body throughout the exercise.
Stand with your arm bent at a 90-degree angle against a wall. Press your arm against the wall and hold the position for 10 seconds. Relax for 10 seconds.
Secure an exercise band at elbow height. Stand facing the band. Hold the resistance band in your working arm with your upper arm held down alongside your body and your elbow bent at a 90-degree angle forwards, so that your forearm is pointing towards the resistance band. Pull slowly backwards to stretch the band. Hold the stretch for a few seconds and slowly return your arm to the starting position. Your elbow should remain bent 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.
Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.
Secure an exercise band at elbow height. Stand with the arm you are exercising closest to the band and grasp the band with the hand on that arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rotate your forearm inwards in front of your stomach so that the resistance band is stretched, and hold the tension for a few seconds before slowly returning your arm to the starting position.
Lie on your back. Hold one end of an exercise band with your unaffected arm, placing it over the shoulder of your affected arm. Hold the resistance band in the hand of the arm being exercised, which is stretched up towards the ceiling, so that the band is taut. Slowly move the arm being exercised “even further” up towards the ceiling, so that the shoulder blade lifts off the floor and the resistance band tightens even more. Hold the tension for a few seconds and slowly return the arm to the starting position
Fastgør en træningselastik i hoftehøjde. Stå med træningsarmen længst væk fra elastikken. Hold elastikken med hånden på træningsarmen. Før armen strakt ud fra kroppen, så elastikken strammes. Hold spændingen i få sekunder og før langsomt armen tilbage mod kroppen igen.