Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
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 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 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.
Strength
50 minutes of each training session
Lie on your back with your training arm at 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.
Kneel down and support with your hands. Lift your toes off the floor. Do push-ups without your stomach touching the floor.
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.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower your arm again.
Attach an exercise band at table height. Kneel at a table with your face towards the exercise band. Your shoulder is level with the table on which your upper arm is resting with your palm against the table top. Grasp the resistance band with your hand. Slowly move your forearm up and backwards to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm back down onto the table. The back of the hand faces the ceiling/backwards throughout the exercise.
Attach an exercise band at table height. Kneel at a table with your back against the exercise band. Your shoulder is level with the table on which the training upper arm is resting. Rotate your upper arm up and backwards. Grasp the resistance band with your hand. The back of the hand is facing backwards. Slowly move your upper arm forwards to tighten the band until your hand is on the table. Hold the tension for a few seconds and slowly bring the arm back to the starting position. The back of the hand faces the ceiling/backwards 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.
