Condition
Unlimited: Cycling and running
Stretching
5 minutes of each training session
Turn your head downwards to the right. Hold the pressure for 10 seconds. Then turn your head upwards, backwards to the left. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Bend your head so your ear is close to your shoulder. Pull your chin in. Hold the pressure for 10 seconds. Repeat the exercise on the opposite side.
Lie on your back with your training arm at your side. Your elbow is bent and your hand is on your stomach. With your other hand, grasp the wrist of the training arm and rotate the training arm so that the hand comes out from the body and the back of the hand touches the floor close to the shoulder. The upper arm is alongside the body throughout the exercise. Later, the movement can be performed without the support of the other hand.
Strength
55 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.
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.
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.
