Stand with your hips wide apart, bend your arms and cross them behind your head (elbows pointing to the side). Press your elbows back.

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 raise them 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

Stretch one arm out in front of you and move it backwards at chest height with as wide a range of motion as possible (gaze remains forward, legs stable). After some time, move the arm at chest height in front of the body to the opposite side (arm pointing to the side, elbow in front of the body). Then switch arms.

Variant:
Lift both arms backwards or to the side at the same time (arms crossed in front of the body).

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 on the side of the stretched arm against the floor (turn your head to the same side). Then switch sides.

No material required

Stretch one arm out in front of you (holding the aid) and move it backwards at chest height with the widest possible range of motion (gaze remains forward, legs stable). After some time, bring the arm at chest height in front of the body to the opposite side (arm pointing to the side, elbow in front of the body). Then pass the aid to the other arm to change sides.

Variant:
Lift both arms backwards or to the side at the same time (arms crossed in front of the body).

The 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

From a kneeling position, lean your upper body forwards, stretch one arm out to the side, the other arm is bent to support your 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) against the floor (turn your 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

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 (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

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.

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

Stand hip-width apart, hands grasp the aid behind the back (keep arms stretched). 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 sitting 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

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 (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

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. Then switch legs.

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

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. Then switch legs.

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 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 foot of the bent leg against that of your partner. First swap roles (exert pressure on your partner's foot), then switch sides.

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 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

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

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 hold the position. 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 pointing to the side), press the sole of the foot of the bent leg against that of the partner and pinch the aid. First swap roles (apply pressure to your partner's foot), 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

Lie on your back, arms stretched out to the side (palms facing down). With your leg stretched out, move the tip of your foot across to the opposite hand (or bring your foot as close as possible to the opposite arm). The shoulder blades should always touch the floor. Then switch sides.

No material required

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 extended, press the knee of the bent leg towards the floor with the hand on the side of the extended leg to intensify the stretch, the other arm (side of the bent leg) is extended to the side (palm facing downwards). The shoulder blades always touch the floor. Then switch sides.

No material required

Stand with your feet hip-width apart and tilt your head to the side (ear to shoulder). Pull down towards the floor with the arm on the opposite side of the head to intensify the stretch. Then switch sides.

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

No material required

Stand with your arms hanging down and your head tilted forwards (double chin). If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

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

No material required

The partners stand hip-width apart and each grasp the hand closest to the other participant. Tilt your head to the side away from your partner (ear to shoulder) and pull your arm slightly down towards the floor with your partner's grasped hand. Then switch sides.

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

No material required

Clamp the aid with your chin on your chest (hold it with your hands for support if necessary), turn your head to the side (move your chin towards your shoulder). 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

Tilt your head forwards (double chin) and turn to the side (move your chin towards your shoulder). Then switch sides.

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

No material required.