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. From time to time, move your arms (the aid) forwards at an angle (looking downwards, round back) and perform rocking movements in this position. Keep alternating between the two positions.

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. By lowering the upper body in a rocking motion, clap each other several times between the legs. After a few repetitions, change position and, with arms almost outstretched, give several high-fives above the head by tilting the upper body backwards.

No material required

The partners stand back to back (keeping some distance). Together, the participants hold the aid overhead (holding it up) and perform a rocking movement forwards/backwards with their upper body (possibly with handover of the aid). After a few repetitions, the participants bend over and pass the aid between their legs several times (also rocking movements). Both positions are assumed several times.

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 hip-width apart to 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 while rocking. Then switch sides.

Variant:
Stretch your arm horizontally backwards at shoulder height.

1 wall

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 and hold it slightly above shoulder height (hand/forearm pointing upwards). Bring the elbow of the arm bobbing backwards and place the other arm on your stomach to control the rotation (upper head/gaze remains facing forwards). Then switch sides.

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

No material required

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 while rocking. Then switch sides.

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

No material required

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

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

No material required

Stand hip-width apart, bend one arm with the aid in your hand and hold it slightly above shoulder height (hand/forearm pointing upwards). Bend the elbow of the arm backwards while holding it up 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 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. Push your elbows backwards in a rocking motion.

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

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). Press against the aid with your hand (pinch the object together) and press against your partner's elbow while rocking. 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 hip-width apart at 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 simultaneously rotate your upper body away from the wall while rocking. Then switch sides.

Variant:
Lift your arm back horizontally 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 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 simultaneously rotate your upper body away from the wall while rocking. 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

Sitting on a chair with your back straight, stretch your arms out to the side at shoulder height (form the letter "T") with your palms facing forwards in the direction of your gaze. Move the backs of your hands backwards (behind your shoulders) with small rocking movements. Alternatively, the arms can also be bent (90 degree angle at the elbow joint) so that the upper arms are parallel to the floor and the forearms are pointing vertically upwards (butterfly position). In this variation, push the elbows backwards using rocking movements.

1 (office) chair

Fasten the elastic band at shoulder height. Stand hip-width apart, back facing the wall. Hold the elastic band behind the body with an outstretched arm (arm parallel to the floor, palm facing away from the body), move the upper body to the side of the free arm with slight rocking movements. Then switch sides.

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

1 elasticated rubber band
1 fastening elasticated rubber band

Stand hip-width apart, hold the elastic band behind your body with outstretched arms (hands approximately at head height), push your arms backwards in a rocking motion.

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

1 elasticated rubber 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 (push the elbows backwards in a rocking motion), the head looks forwards at an angle. Then curl your upper body (round upper back) and tilt towards the floor, looking downwards, with your elbows almost together in front of your face and pointing downwards (hands still clasped behind your head). Hold both positions a few times.

No material required.

Stretch one arm out in front of you 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). Switch arms from time to time (e.g. after doing both stretching positions with one arm twice).

Variant:
Swing 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

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

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 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, 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

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

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