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 at each training session
Sit with your hand over the edge of a table. The edge of your hand rests on the table top. Wrap the elastic band around your thumb and bring the band around your palm and down towards the floor. Hold on to 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 bring your hand 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.
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.
