Condition
Unlimited: Cycling, swimming, light running
Stretching
15 minutes of each training session
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 each time for 20 seconds. Repeat the exercise on the opposite side.
Keep your right arm stretched down along your body. Turn your hand inwards (with your thumb pointing backwards) and bring your arm backwards and downwards. Pull your chin in and bend your head to the opposite side. Pull gently with your left hand behind your neck so that the right-sided neck and shoulder muscles are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Sit on a chair. Place your hands behind your neck. Keep your chin horizontal and press your neck against your hands. Hold the pressure for 5 seconds. Then bring your chin forwards and hold the position for 5 seconds.
Interlace your fingers behind your neck. Bring your head down towards your chest by pressing with your hands. Hold the pressure for a few seconds. Then bend forwards until your elbows touch your thighs if possible. Hold the starting position for a few seconds. Straighten your back and return to the starting position.
Sit on a chair. Straighten your back. Look straight ahead and pull your chin in towards your chest so you have a ‘double chin’. Put your ear down towards your shoulder and hold the position for a few seconds. Repeat the exercise on the opposite side.
Sit on a chair. Straighten your back. Look straight ahead and pull your chin in towards your chest so you have a ‘double chin’. Rotate your face as far to the left as possible. Hold the tension for a few seconds. Rotate your face to the maximum to the right. Hold the tension for a few seconds.
Bend your neck backwards as much as possible. Press lightly on your forehead with the palm of one of your hands to reinforce the backward bend. Hold the stretch for a few seconds. Then bend your neck forwards again to the starting position.
Strength
45 minutes of each training session
Stil dig med siden til væggen, og placer en bold mellem siden af dit hoved og væggen. Pres hovedet mod bolden. Hold spændingen i et par sekunder. Gentag øvelsen på den modsatte side.
Stand with your back against a wall with a ball between your head/neck and the wall. Press the back of your head against the ball so that you feel tension in your neck muscles. Hold the tension for a few seconds.
Stand facing a wall with a ball between your forehead and the wall. Press your forehead against the ball so that you feel a tension in your throat muscles. Hold the tension for a few seconds.
Stand with your side to the wall and place a ball between the side of your head and the wall. Press your head against the ball. Hold the tension for a few seconds. Repeat the exercise on the opposite side.
Attach an exercise band above head height. Stand with your side to the exercise band. Grasp the elastic band with your training arm with your elbow extended, your upper arm 90 degrees out from your body and your hand above shoulder level. Pull your arm downwards and in front of your stomach. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Fastgør elastikken i gulvhøjde. Stil dig med siden mod elastikken. Stil dig med siden mod elastikken med træningsarmen længst fra elastikken. Hold elastikken i hånden på træningsarmen, og hold hånden på modsatte hofte. Sving armen op og bagud med strakt arm, så hånden kommer over hovedhøjde. Hold trækket i få sekunder og slip langsomt trækket mens hånden føres tilbage til udgangsstillingen.
Attach an exercise band at shoulder height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm at 90 degrees to your body and your elbow bent 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.
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 training arm straight out from your body to the horizontal while pulling your shoulder blade in towards your body. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
