Condition
Unlimited: Cycling and running
Stretching
5 minutes of each training session
Sit on a chair. Place your left hand on the right side of your head, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.
Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
Stand bent forward at a table and rest your healthy arm on the tabletop. Let the arm you are exercising hang freely. Make slow circular and swinging movements with your arm.
Sit on a chair with a straight back. Place your hands on your thighs. Lean your body forwards and let your hands slide down your shins to your feet. Hold the outer position for a few seconds and slowly return to the starting position.
Lie on your back with the working arm resting alongside your body. Keep your elbow bent and your hand resting on your stomach. With your other hand, grasp the wrist of the working arm and rotate the working arm so that your hand moves away from your body and the back of your hand touches the floor close to your shoulder. Keep your upper arm close to your body throughout the exercise. Later, you can perform the movement without support from your other hand.
Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.
Strength
55 minutes of each training session
Stand with your arms outstretched and both hands against the wall. Put your weight on your hands and move your shoulder blades forwards and backwards.
Stand leaning slightly over a chair or table. Support yourself with your healthy arm. Let the arm you are exercising hang loosely towards the floor. Lift your arm and shoulder straight up towards the ceiling by using the muscles of your shoulder blade. If you find it difficult to engage the muscles of your shoulder blade, you can bend your arm as you lift your shoulder.
Lie on your back with your working arm raised towards the ceiling. Stretch your arm ‘even further’ towards the ceiling so that your shoulder blade lifts off the floor, then lower it again. Your arm should remain straight throughout the exercise. Avoid twisting your upper body
Lie on your back with your working arm resting at your side. Raise your arm towards the ceiling and all the way above your head. Hold your arm in the raised position for a few seconds. Slowly lower your arm back down the same way. Keep your arm straight throughout the exercise.
Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.
Stand with your training arm stretched down alongside your body. Slowly raise your arm to 20 degrees. Hold the position for a few seconds, then lower your arm again. Next, raise your arm to 40 degrees. Hold the position for a few seconds, then lower your arm again. Finally, raise your arm to 60 degrees. Hold the position for a few seconds, then lower your arm again
Stand with your arm bent at a 90-degree angle against a wall. Press your arm against the wall and hold the position for 10 seconds. Relax for 10 seconds.
Sit or stand at a table with the hand of your non-dominant arm resting on a ball. Apply gentle pressure to the ball and roll it in all directions.