From a kneeling position, tilt your upper body forwards, both arms outstretched to the side (chest close to the floor), press your shoulders against the floor on one side while rocking (turn your head to the same side). Then switch sides.

No material required

Stand with your hips wide apart, clasp your hands behind your back. Keep your arms stretched and rock them upwards.

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

No material required

Stand with your hips wide apart and your hands gripping the aid behind your back. Keep your arms stretched and bounce upwards.

Variant:
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

Sit with your legs slightly bent and your arms behind your back, supporting your upper body as you lean backwards. Make slight rocking movements with your upper body. The closer the arms are brought together or the further back the arms are placed, the more intense the stretch.

No material required

Sit with your legs slightly bent, grasp the aid slightly wider than shoulder width, place your arms behind your back, supporting your upper body as it leans backwards. Make slight rocking movements with your upper body. The closer the arms are brought together or the further back the arms are placed, the more intense the stretch.

Per person:
1 stick for floorball, intercrosse/lacrosse, Nordic walking
1 racket for badminton/speedminton, smolball
1 elasticated rubber band/string/skipping rope/playing rope
1 gymnastics stick with elastic band

Stretch one arm out in front of you (holding the aid) and bob backwards at chest height with as wide a range of motion as possible (gaze remains forward, legs stable). After a few stretches, bring the arm to the opposite side at chest height, bobbing in front of the body (arm pointing to the side, elbow in front of the body). From time to time, pass the aid to the other arm (e.g. after both stretch positions have been performed twice with one arm).

Variant:
Move both arms backwards or to the side simultaneously (arms crossed in front of the body).

The exercise can also be performed in a sitting 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 with your feet hip-width apart and your hands behind your back. The partner stands behind the stretching participant and gently pushes their outstretched arms upwards, rocking them. The position is then changed.

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

No material required

From a kneeling position, tilt your upper body forwards, stretch one arm out to the side, bend the other arm to support your upper body (chest close to the floor), press your shoulder against the floor on the side of the stretched arm (turn your head to the same side). Then switch sides.

No material required

Stand with your hips wide apart, bend your arms and cross them behind your head (elbows pointing to the side), press the aid against the back of your head with the palm of your hand closer to your body (pinch the aid). Press your elbows backwards in a rocking motion.

Variant:
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

From a kneeling position, tilt your upper body forwards, both arms outstretched to the side (chest close to the floor), press the aid against the floor with one hand and press your shoulder (same side of the body) against the floor while rocking (turn your head to one side or the other). 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

From a kneeling position, tilt the upper body forwards, stretch one arm out to the side, the other arm bent and supporting the upper body (chest close to the floor), press the aid against the floor with the hand of the arm stretched out to the side and press the shoulder (same side of the body) rocking against the floor (turn the head to the same 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 with hips wide apart, hands gripping the aid behind the back (keep arms stretched). The partner stands behind the stretching participant and gently pushes their outstretched arms upwards. The position is then changed.

Variant:
The exercise can also be performed in a seated or 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

Sitting on a chair with your back straight, cross your outstretched arms behind your back (arms pointing diagonally downwards). Move the locked arms slightly upwards using rocking movements.

1 (office) chair

While standing, fasten the elastic band at head height. The exercise takes place in a kneeling position (chest facing the wall). Hold the elastic band with both hands in an overhand grip with your arms stretched out (arms parallel to the floor). Lower your upper body towards the floor with your back straight, keeping your arms straight (back, head and arms practically form a line in this end position) so that the elastic band is stretched/tensioned. Move your arms up and down with small rocking movements.

1 elasticated rubber band
1 fastening elasticated rubber band

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and use your hands to pull your knee towards your upper body while rocking. Then switch legs.

No material required

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and, holding the aid in both hands, pull the knee bobbing towards the upper body. Then switch legs.

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

While lying on your back, bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), grasp the back thigh or shin of the bent leg with your hands and pull it towards your body while rocking. Then switch legs.

No material required

Bend one leg while lying on your back and place it on the floor. Rest the foot of the other leg on the side of the bent knee (ankle on knee, other knee facing to the side) and, holding the aid in your hands, pull the thigh of the bent leg towards your body (guide the aid around the back thigh). Then switch legs.

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

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partners' heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), press the sole of the bent leg against the sole of your partner's foot while rocking. Then switch sides.

No material required

Kneeling, tilt your upper body forwards and support yourself with your hands. Extend one leg backwards (instep pointing towards the floor) and press your buttocks against the floor on the side of the bent leg (foot pointing slightly to the side instead of backwards). Then switch legs.

No material required

Sit upright with one leg stretched out and pointing forwards, bend the other leg wide and place it over the stretched leg (legs crossed, foot of the raised leg at knee height). Turn the upper body in the opposite direction to the bent leg so that the elbow can be pressed against the knee of the straightened leg while rocking (elbow corresponds to the same side of the body as the straightened leg). The free arm supports the upper body. Then switch sides.

No material required

Stand on one leg with arms folded at chest height, place the foot of the free leg on the knee of the standing leg, bend the standing leg as far as possible to a right angle in the knee joint and perform rocking movements. Then switch sides.

No material required

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partner's heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), press the sole of the bent leg against the sole of the partner's foot while rocking and pinching the aid. Then switch sides.

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

While sitting upright, lift one leg and place it over the lowered leg so that the ankle of the leg rests on the knee of the other. With the hand on the corresponding side, press the knee of the raised leg downwards using rocking movements. To intensify the stretch in the buttocks, tilt the upper body forwards. Switch sides after a while.

1 (office) chair

Lie on your back, bend one leg (90 degrees at the hip and knee joint) and move the other leg to the opposite side, the other leg remains stretched out, push the knee of the bent leg towards the floor with the hand on the side of the stretched leg to intensify the stretch, the other arm (side of the bent leg) is stretched out to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required