Condition
Unlimited: Cycling, swimming and 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.
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. 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.
Wrist stretched with fingers maximally spread. Hold the outer position for a few seconds. Then clench your hand by bending all fingers to the maximum. Hold the outer position for a few seconds.
Wrist stretched with fingers maximally spread. Grasp your thumb with the opposite hand and bend your thumb in towards the centre of the wrist as much as possible. Hold the outer position for a few seconds.
Place your hand on the table with the palm facing up. Bend your thumb so that it comes into contact with the tip of your little finger, then your ring finger, middle finger and index finger.
Place your hand on the table with the palm facing up. Bend your thumb until it makes contact with the base joint, primarily the little finger, then the ring finger, middle finger and index finger.
Hold your wrist out with your little finger down and thumb and index finger up. With your opposite hand, press down on your index finger to maximise the downward movement of your wrist. Hold the outer position for a few seconds.
Strength
40 minutes of each training session
Squeeze a soft ball.
Wrap a rubber band around your fingers. Spread your fingers to tighten the rubber band.
With arms outstretched, curl up a tea towel.
Place your forearm on a table. Hold a weight in your hand (e.g. a bottle of water) with your little finger facing downwards. Bend your wrist so that your fingers and the weight are lifted upwards. The wrist is stretched throughout the exercise and the forearm remains against the table top.
Place your forearm on a table with your hand outside the tabletop. The little finger is facing downwards. Hold a weight in your hand (e.g. a bottle of water). Bend your wrist so that your fingers and the weight move downwards and then upwards. The wrist is straight throughout the exercise and the forearm remains against the tabletop.
Hold an exercise band in one hand with the little finger facing downwards. The forearm supports the knee. Wrap the exercise band around your foot, keeping it on the floor. Rotate your wrist upwards to tighten the elastic band. Hold the outer position for a few seconds.
Place your hand on a table with the edge of your hand (little finger) against the table top. The wrist is stretched. Wrap a rubber band around your hand and thumb. Slowly bend your thumb upwards to tighten the rubber band. Hold the pressure for a few seconds and return the thumb to the starting position.
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
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 return your hand to the starting position.
