Condition
Unlimited: Cycling, swimming and running
Stretching
10 minutes of each training session
Bring your right arm straight out to the side with the back of your hand upwards. Bend your wrist downwards as far as possible. Rotate your head to the left and bend your neck to the left to increase the tension on your neck. Hold the position for 10 seconds. Rotate your head to the right and bend your arm and press your fingers against your forehead with the palm facing upwards. Hold the position for 10 seconds.
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.
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 arm stretched out at your side, your hand slightly clenched. Rotate your arm so that your thumb is turned inwards and as far back as possible. Then bend your wrist as far as possible so that the back of your hand is facing downwards and you feel a stretch on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
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 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.
Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.
Strength
50 minutes of each training session
Sit with your hand over the edge of a table. The edge of your hand rests on the table top. Wrap the rubber band around your thumb and bring the rubber band around the palm of your hand and down towards the floor. Hold on to the elastic band with your healthy arm. Slowly rotate your forearm as much as possible to tighten the rubber band and turn your palm upwards. Hold the tension for a few seconds and slowly return your hand to the starting position.
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 band tightens. Hold the tension for a few seconds and 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.
Attach 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. Your forearm and hand should rest against your stomach. Rotate your forearm out to the side so that the band is taut, and hold the tension 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.
Sit at a table with, for example, a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.
“Bicep curl”. Stand upright with an elastic band looped around your foot. Hold the other end of the band in your hand, with your palm facing upwards. Slowly bend your arm so that your hand moves up towards your shoulder, stretching the band. Hold the stretch for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise.
Hold an exercise band in your good hand, in front of the shoulder of the arm you are exercising. With your elbow bent, grasp the other end of the exercise band with the hand on the arm you are exercising. Slowly lower the arm you are exercising towards the floor, so that the band tightens. Hold the tension for a few seconds, then slowly bend your arm back 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.