Condition
Unlimited: Cycling. Swimming. 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.
Strength
45 minutes of each training session
Stand with your training arm against a wall with your elbow bent at 90 degrees. Press your arm against the wall and hold for 10 seconds. Relax for 10 seconds.
Attach an exercise band at elbow height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm down along your body and your elbow bent 90 degrees forwards so your forearm is pointing towards the resistance band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise.
Attach an exercise band at elbow height. Stand with your upper arm down along your body and the back of the elbow of your training arm against the attachment of the exercise band. Keep the elbow of the training arm bent at 90 degrees. Grip the elastic band with your hand with the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic band while rotating your hand so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Attach an exercise band at elbow height. Stand with your training arm furthest away from the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Your forearm and hand rest against your stomach. Rotate your forearm out to the side to tension the elastic band and hold the tension for a few seconds before slowly returning your arm to the starting position.
Lie on your back. Hold one end of an exercise band with the healthy arm positioned over the shoulder of the exercising arm. Hold the exercise band in your hand on the training arm that is stretched towards the ceiling so that the exercise band is tight. Slowly move the training arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and the resistance band tightens even more. Hold the tension for a few seconds and slowly bring the arm back to the starting position
Attach an exercise band at hip height. Stand with your training arm furthest away from the elastic band. Hold the elastic band with your hand on your training arm. Extend your arm away from your body to tighten the elastic band. Hold the tension for a few seconds and slowly bring your arm back towards your body again.
Stand slightly bent over a chair/table and support with your healthy arm. Let the training arm hang limply towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. Hold the tension for a few seconds and slowly bring the arm back to the starting position. Keep the arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
