Condition
Unlimited: Cycling. Swimming Run.
Stretching
20 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. 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, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.
Stand in a doorframe or similar. Extend your arm slightly behind you and place your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, 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 working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Place the working arm behind your neck with the elbow bent. Using your free hand, pull behind the elbow of the working arm so that the elbow is pressed against the opposite shoulder, creating a gradually increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Keep your right arm stretched down alongside your body. Turn your hand inwards (so that your thumb is pointing backwards) and move your arm backwards and downwards. Tuck your chin in and tilt your head to the opposite side. Gently pull with your left hand at the back of your neck, so that you feel a gradual stretch in the muscles on the right side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Extend your left arm downwards and out at a 30-degree angle from your body. Bend your wrist upwards. Tilt your head to the opposite side and lift your chin, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulders. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Stretch your left arm downwards, backwards and out at a 30-degree angle from your body. Turn your head to the opposite side and look down over your shoulder, so that you feel a gradual stretch in the muscles on the left side of your neck and shoulder. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Sit on a chair. Place your hands with the backs of your hands against the lower part of your lower back. Push your elbows forwards and inwards so that you feel a gradual stretch in the muscles at the back of your shoulder joint. Hold the stretch for 20 seconds. Then push your elbows back so that you feel a gradual stretch in the muscles at the front of the shoulder joint. Hold the stretch for 20 seconds.
Strength
40 minutes of each training session
Sit on a chair. Place your hands behind your neck. Keep your chin level and press your neck against your hands. Hold the position for 5 seconds. Then bring your chin forward and hold the position for 5 seconds.
Turn your head downwards to the right. Hold the pressure for 10 seconds. Then turn your head upwards, backwards and to the left. Hold the position for 10 seconds. Repeat the exercise on the other side.
Tilt your head so that your ear is close to your shoulder. Tuck your chin in. Hold the position for 10 seconds. Repeat the exercise on the other side.
Stand with your arms outstretched and both hands against the wall. Put your weight on your hands and move your shoulder blades forwards and backwards.
“Standing push-ups”. Stand with your arms outstretched and both hands on the wall. Slowly bend your arms so that your face comes close to the wall. Slowly straighten your arms again.
Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body.
Lie on your back with your working arm resting at your side. Raise your arm towards the ceiling and all the way above your head. Hold your arm in the raised position for a few seconds. Slowly lower your arm back down the same way. Keep your arm straight throughout the exercise.
Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.
Stand leaning slightly over a chair or table, supporting yourself with your unaffected arm. Let the arm you are exercising hang loosely down towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling using the muscles of your shoulder blade. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
Sit or stand at a table with the hand of your non-dominant arm resting on a ball. Apply gentle pressure to the ball and roll it in all directions.