Condition
Unlimited: Cycling and 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.
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 back with your training arm at the bottom and your upper arm 90 degrees out from your body. The elbow is bent 90 degrees. With the opposite arm, rotate the lower arm at the shoulder so that the forearm is brought down along the body and the palm of the hand touches the ground. Then rotate the lower arm at the shoulder so that the forearm is brought up over the head and the back of the hand touches the ground. The elbow should remain on the floor next to the shoulder throughout the exercise.
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 slightly bent over a chair/table. Support with your healthy arm. Let the training arm hang limply towards the floor. Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. You can bend your arm when lifting your shoulder if you find it difficult to catch
Stand with your arms slightly out to the side and palms facing forwards. Bring your shoulder blades together (imagine holding a pencil between your shoulder blades). Hold the position for 10 seconds. Relax for 10 seconds.
Sit at a table with the elbow of your training arm on a ball. Press your elbow down towards the ball in a slow motion for 5 seconds. Relax for 5 seconds.
Lie on your back with your training arm up towards the ceiling. Extend your arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and lower it again. The arm should be straight throughout the exercise. Avoid twisting in the upper body
Stand up straight with your arms down at your sides. Slowly lift both shoulders up towards the ceiling. Hold the position for a few seconds and lower your shoulders again.
Stand with your training arm stretched down along your body. Slowly bring the arm out to 20 degrees. Hold the tension for a few seconds and lower the arm again. Then extend your arm to 40 degrees. Hold the tension for a few seconds and lower the arm again. Finally, extend the arm to 60 degrees. Hold the tension for a few seconds and lower the arm again.
Sit or stand at a table with your training arm hand on a ball. Apply light pressure on the ball and roll the ball in all directions.
Sit on the floor with your legs and arms stretched. Support yourself with both hands on the floor. Using your arms, lift yourself off the floor and slowly lower yourself back down. Both arms should be straight throughout the exercise.
