Stand with your hips wide apart, lean your upper body to the side with your arms outstretched. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

Cross your legs, bend your upper body to the side with your arms stretched out in an upright position. Then switch sides.

No material required

Stand hip-width apart with one arm raised (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

Stand hip-width apart with arms bent at chest height in front of you. Grasp the aid with both hands and turn your upper body (look to the side, leg position remains stable). Then switch sides.

Variations:
With outstretched arms.

Exercise can also be performed in a kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand hip-width apart with arms bent at chest height in front of you (grasp hands or elbows if necessary). Turn your upper body (look to the side, leg position remains stable). Then switch sides.

Variations:
With outstretched arms.

The exercise can also be performed in a seated or kneeling position.

No material required

Stand hip-width apart with arms bent at chest height in front of you. Tilt your upper body forwards and turn away (look to the side, leg position stable). Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

Stand hip-width apart with arms bent at chest height in front of you. Grasp the aid with both hands and turn your upper body (look to the side, leg position remains stable). Then switch sides.

Variations:
With outstretched arms.

The exercise can also be performed in a seated or kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand back to back and hook each other's bent arms. Tilt your upper body to the side. Then switch sides. The partners perform the movement in reverse.

Variations:
Turn/rotate the upper body to one side (instead of tilting).

The exercise can also be performed in a kneeling position.

No material required

The partners stand back to back (keep some distance). One participant turns their upper body to the right and their partner to the left (from their own perspective), grasping each other's hands on each side. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

No material required

The partners stand back to back (keep some distance). Both participants turn their upper body to the same side (from their own perspective) to grasp the aid together. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Legs crossed, with one arm held high (other arm supported on hip), grasp/hold the aid with the hand of the arm overhead. Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm above your head. Tilt the upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand back to back with their legs crossed. Hold each other's hands with your arms above your head (holding them up) and tilt your upper body to the side. Then change sides and leg positions.

No material required

The partners stand hip-width apart, back to back. Grasp each other's hands with your arms above your head (holding them up) and tilt your upper body to the side. Then change sides.

Variations:
Cross your legs and change your leg position when changing sides.

The exercise can also be performed while seated.

No material required

The partners stand back to back with their legs crossed. Hold the aid overhead (holding it up) and tilt the upper body to the side. Then change sides and leg position.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand back to back (keep some distance). Both participants turn their upper body to the same side (from their own perspective) to grasp their partner's hands. Then switch sides.

Variant:
Exercise can also be performed in a seated position.

No material required

The partners stand hip-width apart, back to back. Hold the aid above your head (holding it up) and tilt your upper body to the side. Then change sides.

Variant:
Cross your legs and change your leg position when changing sides.

The exercise can also be performed in a seated position.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

The partners stand back to back (keeping some distance). One participant turns their upper body to the right and their partner to the left (from their own perspective) to hold the aid on each side together. Then switch sides.

Variant:
Exercise can also be performed in a seated position.

Per group of 2:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand with your feet hip-width apart, stretch one arm (holding the aid in your hand) out horizontally and bring it straight in front of your body to the opposite shoulder (arm pointing to the side). Press the elbow towards the body with the other hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand hip-width apart, bend one arm and place it on the opposite shoulder (hand pointing backwards). Press the elbow of the bent arm towards your body with your other free hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand with your feet hip-width apart, stretch one arm out horizontally and bring it straight in front of your body towards your opposite shoulder (arm pointing to the side). Press the elbow towards the body with the other hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

From a kneeling position, tilt the upper body forwards (chest close to the floor), stretching one arm forwards as an extension of the body and bringing the other arm under the body/outstretched arm to the other side of the body (arm pointing to the side, palm facing upwards). Press down on the shoulder of the arm that has been moved to the side and turn your head in the direction of the arm that has been placed to the side. Then switch sides.

No material required

From a kneeling position, tilt the upper body forwards (chest close to the floor), extend one arm forwards as an extension of the body and bring the other arm under the body/outstretched arm to the other side of the body while holding the aid (arm pointing to the side, palm facing upwards). Press down on the shoulder of the arm that has been moved to the side and turn the head in the direction of the arm that has been placed to the side. Then switch sides.

Per Tn:
1 ball ►baseball, blitzball/rugby/football, fistball, futsal/football, handball, FooBaSKILL, volleyball
1 stick ► floorball, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elasticated rubber band/power tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stand upright opposite your partner, bend your arm and place it on your own opposite shoulder (hand pointing backwards). Press your partner's elbow against their body with your other free hand. Then switch arms.

Variant:
Exercise can also be performed in a seated or kneeling position.

No material required

Stand with your feet hip-width apart, bend the arm with the aid in your hand and place it on the opposite shoulder (hand pointing backwards). Press the elbow of the bent arm towards your body with the other free hand. Then switch sides.

Variant:
Exercise can also be performed in a seated or kneeling position.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse, Nordic walking
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//string/skipping rope/playing rope
1 gymnastics stick with elastic band