Condition
Unlimited: Cycling and 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 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
50 minutes of each training session
Lie on your stomach on a table/bench. Let your training arm hang over the edge. Hold a plumb bob or water bottle in your hand. Slowly bring your hand up to the shoulder joint. Slowly stretch your arm again.
Sit at a table with a hammer in your hand. Rest your arm on the table and hold your hand over the edge. Slowly rotate your forearm from side to side.
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.
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.
