Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
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 each time for 20 seconds. Repeat the exercise on the opposite side.
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.
Stand bent over at a table and support your healthy arm on the table top. The training arm hangs freely down. Make slow circular and swinging movements with your arm.
Lie on your back with your training arm at your side. Your elbow is bent and your hand is on your stomach. With your other hand, grasp the wrist of the training arm and rotate the training arm so that the hand comes out from the body and the back of the hand touches the floor close to the shoulder. The upper arm is alongside the body throughout the exercise. Later, the movement can be performed without the support of the other hand.
Stand with your arms at your sides and your elbow bent 90 degrees. Face forwards and palms upwards. Rotate your arm out as far as possible and then in front of your stomach.
Turn your head downwards to the right. Hold the pressure for 10 seconds. Then turn your head upwards, backwards to the left. Hold the pressure for 10 seconds. 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.
Strength
50 min
Lie on your back with your training arm down by your side. Move your arm up towards the ceiling and all the way above your head. Hold the arm in the outer position for a few seconds. Slowly bring your arm back the same way. Keep your arm straight throughout the exercise.
Stand upright with an exercise band under your foot. Grasp the elastic band with your training arm and slowly pull your shoulder up towards the ceiling to tighten the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. Keep the arm stretched towards the body throughout the exercise
Sit with your training arm on a table. Place your hand on a cloth. Put a small amount of weight on your arm and wipe the cloth back and forth on the table top.
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.
Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend your arm back to the starting position.
‘Biceps curl. Stand upright with an elastic band around your foot. Take the other end of the elastic band around your hand with the palm facing up. Slowly bend your arm so that your hand comes up towards your shoulder and tighten the elastic band. Hold the tension for a few seconds and slowly stretch your arm back to the starting position. The palm of the hand should face up throughout the exercise.
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.
Attach an exercise band at elbow height. Stand with your training arm closest to 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. Rotate your forearm in front of your stomach to stretch the elastic band and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
