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

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 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

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

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

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

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

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

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, 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

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