Condition
Unlimited: Cycling. Swimming Run.
Stretching
20 min
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 place 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 back so that you feel a gradual stretch in the muscles at the front of the shoulder joint. Hold the stretch for 20 seconds.
Strength
40 min
“Push-ups”. Lie on your stomach with your hands directly beneath your shoulders and your fingers pointing forwards. Extend your arms so that your upper body and pelvis are lifted straight up, supported only by your hands and toes. Your stomach must not touch the floor.
Attach an exercise band at shoulder height. Stand facing the band. Hold the resistance band in your working arm with your upper arm at a 90-degree angle to your body and your elbow bent, 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.
Attach an exercise band at shoulder height. Raise the working arm straight out to the side at a 90-degree angle, pointing towards the attachment point of the exercise band. Grasp the band with the hand on the working arm, with your palm facing down towards the floor. Slowly pull your arm downwards and in front of your stomach with the back of your hand facing downwards, so that the resistance band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position.
Stand with the resistance band under your foot. Grasp the band with the hand on your working arm. The back of your hand should be facing forwards. Slowly move your working arm backwards and upwards so that the band is taut. Hold the tension for a few seconds, then lower your arm again.
Secure the resistance band at hip height. Stand with your unaffected arm facing the resistance band. Grasp the band with the hand on your training arm and slowly move your arm out to the side until it is at shoulder height, so that the band is taut. Hold the position for a few seconds and slowly lower your arm again.
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.
Attach the resistance band at floor level. Stand with your side facing the band, with the working arm furthest from the band. Hold the band in the hand of your working arm and place your other hand on your opposite hip. Swing your arm up and back with your elbow bent at approximately 90 degrees, so that your hand only reaches shoulder height. Hold the stretch for a few seconds and slowly release the tension as your hand returns to the starting position.