Condition
Unlimited: Cycling. Swimming. Running.
Stretching
15 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that the front of your shoulders become increasingly stretched. 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 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.
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
45 minutes of each training session
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 upright with an exercise band under your foot. Grasp the elastic band with your training arm and slowly pull your shoulder up towards the ceiling to tighten the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. Keep the arm stretched towards the body throughout the exercise.
Stand with your training arm against a wall with your elbow bent at 90 degrees. Press your arm against the wall and hold for 10 seconds. Relax for 10 seconds.
Attach an exercise band at elbow height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm down along your body and your elbow bent 90 degrees forwards 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.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
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.
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.
Stand with a stick/ball against the wall. Place the forearm of the training arm against the pellet/ball and slowly move it up the wall so that the arm is lifted over 90 degrees.
