Condition
Unlimited: Cycling. Swimming. Running.
Stretching
20 minutes of each training session
Stand with your arm stretched down at your side with your hand slightly clenched. Rotate your arm so that your thumb is moved inwards and maximally backwards. Then bend your wrist to the maximum so that the back of your hand is facing downwards and that it tightens on the outside of your elbow. Hold the stretch for 20 seconds. Relax for 5 seconds.
Lie on your knees and hands. The fingers and elbow should point towards the knees. The arms should be straight. Move your body backwards so that your forearms are increasingly extended. Hold the stretch for 20 seconds. Relax for 5 seconds.
Place your training arm over the edge of a table with your palm facing down. Press with the other arm on the back of the hand so that the front of the training arm becomes increasingly stretched. Repeat the exercise, pressing the training arm hand first to one side and then to the other side. Finally, turn the arm so that the palm is facing upwards. With the healthy arm, press on the palm of the hand so that there is increasing tension on the underside of the training arm. Hold each stretch for 20 seconds and then start one of the other exercises
Hold your arm out with your palm up. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds. Rotate your arm so that the palm is facing down. Bend your wrist downwards as far as possible and press with the other hand. Hold the stretch for 20 seconds.
Press your palms together. Raise your elbows while keeping your arms in front of your chest. Hold the stretch for 20 seconds. Relax for 5 seconds.
Sit on a table and rest your hands behind your back. Keep your arms in towards your body. Turn your hands so your fingers point backwards and your thumbs out to the side. Your arms should be straight. Slowly lean your upper body backwards so that your forearms become increasingly stretched. Hold the stretch for 20 seconds. Relax for 5 seconds.
Strength
40 minutes of each training session
Sit with your hand over the edge of a table. The back of your hand is facing upwards. Wrap an exercise band around the back of the training arm. Hold the elastic band with your healthy arm under the table. Slowly move your wrist upwards to tighten the elastic band. Hold the wrist in the outer position with the tight elastic band for a few seconds before returning the hand to the starting position.
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 your palm and down towards the floor. Hold 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 bring your hand back to the starting position.
Squeeze a soft ball.
Wrap a rubber band around your fingers. Spread your fingers to tighten the rubber band.
Let your training hand hang over the edge of a table. The back of the hand is facing downwards. Hold a weight in your hand (possibly a bottle of water) and slowly move your hand up and down. Support the training arm with the healthy arm if necessary.
Let your training hand hang over the edge of a table. The back of the hand is facing upwards. Hold a weight in your hand (possibly a bottle of water) and slowly move your hand up and down. Support the training arm with the healthy arm if necessary.
Sit on a chair with an exercise band around your hand. The back of the hand is facing downwards. The forearm rests on the knee. The other end of the exercise band is held firmly under the opposite foot. Bend your elbow and wrist to the maximum to tension the resistance band. Hold the pressure for a few seconds and then stretch your elbow and wrist to the starting position.
Sit on a chair with an exercise band around your hand. The back of the hand is facing upwards. The forearm rests on the knee. The other end of the exercise band is held firmly under the opposite foot. Bend your elbow and wrist to the maximum while rotating your hand so that the back of your hand is facing downwards and the exercise band is tensioned. Hold the tension for a few seconds and then extend your elbow and wrist to the starting position.
