Condition
Unlimited: Cycling. Swimming Run.
Stretching
10 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.
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.
Strength
50 minutes of each training session
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder should be level with the table, with your upper arm resting on it and your palm facing the tabletop. Grasp the band with your hand. Slowly move your forearm upwards and backwards so that the elastic band tightens. Hold the stretch for a few seconds, then slowly lower your arm back onto the table. The back of your hand should face the ceiling/backwards throughout the exercise
Attach an exercise band at table height. Kneel at a table with your back facing the exercise band. Your shoulder should be level with the table, on which your upper arm is resting. Rotate your upper arm upwards and backwards. Grasp the band with your hand. The back of your hand should be facing backwards. Slowly move your upper arm forwards so that the band tightens until your hand is on the table. Hold the tension for a few seconds and slowly return your arm to the starting position. The back of your hand faces the ceiling/backwards throughout the exercise.
“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 with the back of the shoulder of the training arm against the attachment of the exercise band. Grasp the elastic band with your training arm with your elbow bent and your hand level with your shoulder and the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic and rotate your forearm so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bend/rotate the arm back 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.
Secure an exercise band above head height. Stand with your side facing the exercise band. Grasp the band with your working arm, keeping your elbow straight, your upper arm at a 90-degree angle to your body, and your hand above shoulder level. Pull your arm downwards and inwards in front of your stomach. Hold the tension for a few seconds, then slowly return your arm to the starting position.
Stand with a ball and hit it into the ground so it bounces back and forth between training arm and healthy arm
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.
Secure the resistance band at hip height. Stand facing the band. Grasp the band with your arm outstretched and raised to just above shoulder height (100 degrees). Pull the band back towards your hip whilst moving your shoulder backwards and downwards. Hold the stretch for a few seconds and slowly return your arm to the starting position.
Secure the resistance band at floor level. Stand with your side facing the band. 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 arm straight, so that your hand moves above head height. Hold the stretch for a few seconds and slowly release the tension as you bring your hand back to the starting position.