Condition
Unlimited: Cycling, running and swimming
Stretching
20 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.
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.
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.
Strength
40 minutes of each training session
Sit with your hand over the edge of a table. The edge of the 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.
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.
