Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

The participants spread out in the hall and lie on the floor (or on a small soft mat). At the instructor's command, they consciously tense a predetermined muscle group for 10-15 seconds and then release the tension again. After a 20-30 second break, the exercise is repeated 2-3 times for each muscle group.

Tighten and release the following muscle groups several times:

• Calf muscles left/right
• Thigh muscles left/right
• Buttock muscles
• Belly muscles
• Chest muscles
• Arm muscles (biceps) left/right
• Arm muscles (forearm) left/right

Note: This relaxation method requires good body awareness. Suggestions and templates can be found on the internet, among other places.

Per Tn:
1 soft mat (possibly)

Progressive muscle relaxation: Reducing muscle tension by systematically tensing and relaxing different muscle groups.

How to do it: Lie on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense the whole body as tightly as possible (5 to 7 seconds). Feel the relaxation and muscle sensation for the next 20 seconds or so.

Per day:
1 soft mat (small)

Progressive muscle relaxation: Reduce muscle tension by systematically tensing and relaxing different muscle groups.

Lay on your back and just pay attention to your breathing for a few minutes (breathe in and out calmly 20 times). Then tense individual body parts as tightly as possible (5 to 7 seconds). For the next 20 seconds or so, feel the relaxation and muscle sensation.

• Dominant hand and arm ("clench fist and press arm against support");
• Non-dominant hand and arm ("clench fist and press arm against support");
• Head and face ("grimace, squint eyes, wrinkle nose, press head against support");
• Upper body, stomach and buttocks ("consciously tense, clench buttocks tightly");
• Dominant foot and dominant leg ("clench feet slightly, lift whole leg off the floor at the same time");
• Non-dominant foot and leg ("clench feet slightly, lift whole leg off the floor at the same time").

Variant:
Power of imagination. The sequence is the same as the exercise above. However, you only imagine the tension (without performing it).

Per day:
1 soft mat (small)

Loose shadow boxing including sideways and upward hooks so that the shoulders are always in motion.

No material required

The person in front moves freely forwards, backwards or sideways in the hall/area and incorporates various relaxation exercises (e.g. shaking out arms and legs). The partner imitates the movements identically. Swap roles from time to time or even switch partners.

No material required

Starting position:
Position the ball next to the armpit and slightly under the collarbone with a block. Grasp the block with both hands by the sides or the notches.

Execution:
Apply pressure to the block (and therefore the ball) with your hand and work the entire pectoral muscle with circular movements. If a point in the chest muscles is particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Place one foot on the ball in a standing position.

Execution:
Place your body weight over the foot and move the ball back and forth on the sole of the foot using circular movements. If a point on the sole of the foot is particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Sitting, place the ball under one side of the buttocks and support the hands next to the buttocks. Place the leg on the same side over the bent other leg.

Execution:
Move the ball back and forth under the buttocks by bending and stretching the bent leg (circular movements). The hands serve as a support. The pressure is relieved or intensified by slightly lifting the buttocks or pressing against the ball. If a point on the buttocks is felt to be particularly painful, the ball can be pressed into this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Lying on your back, place the ball under your neck.

Execution:
Turn your head slowly to the left and right or make nodding movements. If one point of the neck muscles is particularly painful, the ball can be pressed into this point for several seconds to relieve tension

1 massage ball

Starting position:
Position yourself sideways to the wall and wedge the ball between your upper arm and the wall (or on your side).

Execution:
Guide the ball along your upper arm by bending and stretching your legs. The intensity can be changed by applying more/less pressure with the upper body. If one point on the upper arm is particularly painful, the ball can be pressed on this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Standing, clamp the ball between your back and the wall (next to your spine).

Execution:
Roll the ball up and down your spine by bending and stretching your legs. The massage can be intensified by applying more pressure to the ball and reduced by reducing the pressure. Then perform the massage on the other side of the spine.

1 massage ball

Starting position:
Sitting, place the ball in your lower back above the iliac crest and bend your legs slightly. Support your upper body with your arms as you lean backwards.

Execution:
Lean back slightly, lift the buttocks and slowly roll the ball forwards and backwards so that the entire lower back is covered (along the spine, not on the spine!). If one point of the back muscles is particularly painful, the ball can be pressed on this point for several seconds to relieve tension. Then switch sides.

1 massage ball

Starting position:
Place the ball below the knee in a four-footed stance.

Execution:
Lift the tips of your toes off the floor and slowly move your leg forwards and backwards until the entire shin has been rolled. In addition, turn the heels inwards and outwards to cover the entire shin. Then switch sides.

1 massage ball

Starting position:
Position the ball on your back below the shoulder blade. The legs are bent.

Execution:
Push the ball in all directions using the legs and lifting the buttocks. If a point around the shoulder blade is particularly painful, you can press the ball onto this point for several seconds to relieve tension. Move your arm slowly in all directions to intensify the pressure. Then switch sides.

1 massage ball

Starting position:
Stand with your back to the wall and pinch the ball above your shoulder blade.

Execution:
Raise your arms sideways to shoulder height and bend them 90°. Apply pressure to the ball, moving your arm upwards along the wall and slowly back down again. Then lower the ball slightly and do the exercise again. Then switch sides.

1 massage ball

Starting position:
Sitting down, place one arm loosely on the knee and place the ball on the forearm.

Execution:
Move the ball in a circular motion over the forearm with your free hand while applying constant pressure. If a point on the forearm is particularly painful, the ball can be pressed on this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Lying on the floor, stretch out your arm and pinch the ball between your forearm and the floor (palm facing upwards).

Execution:
Grab the forearm with your free arm and press lightly against the floor to increase the intensity. Slowly move the ball along the forearm. If a point on the forearm is particularly painful, you can press the ball onto this point for several seconds to help release tension. Then switch sides.

1 massage ball

Starting position:
Sitting position, place your arms next to (or behind) your buttocks. Place the ball under the calf muscle and bend the other leg slightly.

Execution:
Lift the buttocks slightly and guide the ball along the calf muscle by bending and stretching the bent leg. Rotate the foot to ensure that the entire calf muscle is covered. If one point in the calf muscles is particularly painful, the ball can be pressed onto this point for several seconds to relieve tension. Then switch sides.

1 massage ball

1. Arm circles (45sec.)

2. Shoulder CARs (45sec.)

3. Wall angels (60sec.)

4. Thread the needle (60sec./side)

5. Doorway chest stretch (60sec.)

6. Lat stretch (60sec./side)

7. Neck mobility (60sec.)

8. Child’s pose with lateral rotation (60sec./side)

Focus: shoulder, chest, neck, upper back

The participants try to hit a target (e.g. goal) from a predetermined distance (from the side). Whoever hits the target can increase the distance slightly for the next attempt (take a few steps back). Who can hit the target from the greatest distance in a given time? In this exercise, the participants themselves ensure that they do not block any aids or are not hit by any aids and do not shoot anyone down. When fetching and returning the aid, the participants trot along and integrate some relaxation exercises (e.g. shaking out arms and legs, moving legs sideways or trotting backwards).

Per participant:
1 frisbee / bat/stick with ball (smolball, intercross/lacrosse or floorball) / ball (e.g. football or handball)

1 goal
2 marking cones