The partners stand back to back (keep some distance). The participants bend their upper body backwards to touch/grasp the hands of the other participant.

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

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in an upright position. Tilt your upper body (as well as arms and aids) backwards.

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

Raise your upper body in a prone position, grasp the aid with both hands at shoulder width and place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body).

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

The partners stand back to back (keeping some distance). Together, the participants hold the aid overhead (holding it up) and tilt their upper body backwards.

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

Stand back to back with some distance between the participants. Lower the upper body and grasp each other's hands between the legs. Then straighten the upper body and lean backwards to touch/grasp the hands of the other participant.

No material required

Stand hip-width apart with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. Then bring your arms forwards at an angle (looking down, round back).

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

No material required

Stand hip-width apart with your arms held high. Grasp the aid with both hands. Tilt your upper body as far back as possible and push your hips forwards. Then move your arms (the aid) forwards at an angle (looking down, round back).

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 back to back with some distance between the participants. Lower your upper body and grasp the aid between your legs. Then straighten the upper body and lean backwards to grasp the aid overhead (holding it up).

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 hips wide apart, bend your arms and hold them slightly above shoulder height (hands/forearms pointing upwards). Push your elbows back.

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

No material required

Stand with hips wide apart, bend one arm and hold it slightly above shoulder height (hand/forearm pointing upwards). Raise the elbow of the arm backwards and place the other arm on your stomach to control the rotation (keep your head facing forwards). Then switch sides.

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

No material required

Stand hip-width apart at the side of the wall. Bend your arm closer to the wall above shoulder height (hand/forearm pointing upwards), press your flat hand against the wall, press your elbow against the wall and simultaneously rotate your upper body away from the wall. Then switch sides.

Variant:
Stretch your arm horizontally backwards at shoulder height.

1 wall

Slight lunge next to your partner, arm bent at the partner's side in a high hold (elbow above shoulder height, hand/forearm pointing upwards). Grasp your partner's hand and press your elbow against your partner's hand. Then switch sides.

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

No material required

Stand hip-width apart to the side of the wall. Bring your outstretched arm closer to the wall horizontally backwards at shoulder height, press your flat hand against the wall and simultaneously rotate your upper body away from the wall. Then switch sides.

Variant:
Bend your arm above shoulder height (hand/forearm pointing upwards) and press your elbow against the wall.

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

1 wall

Stand hip-width apart, bend one arm with the aid in your hand and hold it slightly above shoulder height (hand/forearm pointing upwards). Raise the elbow of the arm backwards and place the other arm on your stomach to control the rotation. Then switch sides.

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 hose/skipping rope/playing rope
1 gymnastic stick with elastic band

Stand with your hips wide apart, grasp the aid with both hands and bring it behind your head with your arms bent (elbows pointing to the side). Push your elbows back.

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 elasticated rubber band/gym stick with elastic/string/skipping rope/spinbond

Slight lunge next to your partner, arm bent at the partner's side and held high (elbow above shoulder height, hand/forearm pointing upwards). Press your hand against the aid (pinch the object together) and press your elbow against your partner's elbow. Then switch sides.

Variant:
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

Stand with your hips wide apart, grasp the aid with both hands slightly wider than shoulder width, bend your arms and hold your elbows slightly above shoulder height (hands/forearms pointing upwards, elbows pointing to the side - approximately right angle in the elbow joint) to bring the aid behind your head. Press your elbows backwards.

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

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

Stand hip-width apart to the side of the wall. Bring the outstretched arm closer to the wall horizontally backwards at shoulder height, press the aid against the wall with the flat of your hand and rotate your upper body away from the wall. Then switch sides.

Variations:
Bend your arm above shoulder height (hand/forearm pointing upwards) and press your elbow against the wall.

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

1 wall

Pro 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 to the side of the wall. Bend your arm closer to the wall above shoulder height (hand/forearm pointing upwards), press the aid against the wall with the flat of your hand, press your elbow against the wall and rotate your upper body away from the wall. Then switch sides.

Variant:
Stretch your arm horizontally backwards at shoulder height.

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

1 wall

Pro 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, hands clasped on the back of the head so that the elbows point to the side, press the chest forwards (hollow back) and bring the shoulder blades together (elbows rocking backwards), the head looks forwards at an angle. Then curl your upper body in (round upper back) and tilt towards the floor, looking downwards, elbows almost together in front of your face and pointing downwards (hands still clasped behind your head).

No material required

Sitting with your legs slightly bent, place your arms behind your back, supporting your upper body as you lean backwards. The closer the arms are brought together or the further back the arms are placed, the more intense the stretch.

No material required

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

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

No material required

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 (turn your head to the same side). Then switch sides.

No material required

Sitting with your legs slightly bent, grasp the aid slightly wider than shoulder width, place your arms behind your back, supporting your upper body as you lean backwards. 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

Stand with your feet hip-width apart and your hands behind your back. The partner stands behind the stretching participant and pushes their outstretched arms slightly upwards. The position is then changed.

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

No material required