Condition
Unlimited: Cycling. Swimming and running
Stretching
10 minutes of each training session
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.
Strength
45 minutes of each training session
Kneel down and support with your hands. Lift your toes off the floor. Do push-ups without your stomach touching the floor.
Sit on the floor with your legs and arms stretched. Support yourself with both hands on the floor. Using your arms, lift yourself off the floor and slowly lower yourself back down. Both arms should be straight throughout the exercise.
Stand with a ball and hit it into the ground so that it bounces back and forth between the training arm and the healthy arm.
Attach an exercise band above head height. Stand with your side to the exercise band. Grasp the elastic band with your training arm with your elbow extended, your upper arm 90 degrees out from your body and your hand above shoulder level. Pull your arm downwards and in front of your stomach. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower the arm again
Attach an exercise band at shoulder height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm at 90 degrees to your body and your elbow bent so your forearm is pointing towards the resistance band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise
