Condition
Unlimited: Cycling, swimming and running
Stretching
10 minutes of each training session
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
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Slowly rotate your hands so that the backs of your hands face alternately upwards and downwards. Hold the outer position for a few seconds before rotating to the opposite outer position.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. The backs of your hands are facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Bend your wrist upwards to the maximum. Hold the outer positions for 5 seconds, then bend the wrist downwards to the maximum, also holding the outer position for 5 seconds.
Stand with your upper arms in towards your body. Elbows are bent 90 degrees. Palms facing upwards. Rotate your wrist so that your thumbs face forwards. Hold the outer positions for 5 seconds, then rotate the wrist outwards so that the thumbs face backwards, also holding the outer position for 5 seconds.
Strength
50 minutes of each training session
Sit with your hand over the edge of a table. The edge of your hand is facing downwards. Wrap the exercise band around your thumb and bring the band around the back of your hand and down towards the floor. Hold the elastic band with your healthy arm under the table. Slowly rotate your forearm as much as possible to tighten the elastic band and bring your palm downwards. 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.
Sit at a table with 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.
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.
