Condition
Unlimited: Cycling and running
Stretching
30 minutes of each training session
Stand upright. The training arm is stretched down at your side. Slowly move your training arm 45 degrees straight out from your body. Later, try to get the arm further and further out to the side and upwards so that the arm can eventually reach above head height
Stand up straight. Arm stretched down by your side. Bring your arms straight backwards as far as possible. Hold the position for 15 seconds and release for 10 seconds.
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 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 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.
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.
Lie on your back with your legs bent and hands folded on your stomach. Bring your arms straight up towards the ceiling and further up over your head so that they lie on the floor above your head. Stay in the outer position for a few seconds and slowly lower again so that your hands are on your stomach.
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 at the bottom and your upper arm 90 degrees out from your body. The elbow is bent 90 degrees. With the opposite arm, rotate the lower arm at the shoulder so that the forearm is brought down along the body and the palm of the hand touches the ground. Then rotate the lower arm at the shoulder so that the forearm is brought up over the head and the back of the hand touches the ground. The elbow should remain on the floor in front of the shoulder throughout the exercise
Strength
30 minutes of each training session
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.
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 up straight with your arms down at 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.
Stand slightly bent over a chair/table and support with your healthy arm. Let the training arm hang limply towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling by using your shoulder blade muscles. Hold the tension for a few seconds and slowly bring the arm back to the starting position. Keep the arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.
Stand up straight. Exercise arm stretched down at your side. Slowly bring the training arm 45 degrees straight out from your body. Later, try to get the arm further and further out to the side and upwards so that the arm can eventually reach above head height.
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.
