Condition
Unlimited: Cycling and running
Stretching
15 minutes of each training session
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.
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 for 20 seconds each time. 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.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Sit on a chair. Hold your hands with the backs of your hands against your lower back. Press your elbows forwards and inwards so that the muscles at the back of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds. Then push your elbows backwards so that the muscles in front of the shoulder joint are increasingly stretched. Hold the stretch for 20 seconds.
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
45 minutes of each training session
Sit or stand at a table with your training arm hand on a ball. Apply light pressure on the ball and roll the ball in all directions.
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.
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 upright with your arms down by your sides. Slowly lift both shoulders up towards the ceiling. Hold the position for a few seconds and lower your shoulders again.
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.
Lie on your back with your training arm up towards the ceiling. Extend your arm ‘even further’ towards the ceiling so that the shoulder blade lifts off the floor and lower it again. The arm should be straight throughout the exercise. Avoid twisting in the upper body
Stand with your training arm stretched down along your body. Slowly bring the arm out to 20 degrees. Hold the tension for a few seconds and lower the arm again. Then extend your arm to 40 degrees. Hold the tension for a few seconds and lower the arm again. Finally, extend the arm to 60 degrees. Hold the tension for a few seconds and lower the arm again.
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 slightly bent over a chair/table. Support with your healthy arm. Let the training arm hang limply towards the floor. Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. You can bend your arm when lifting your shoulder if you find it difficult to catch.
