Stand hip-width apart with your arms hanging down, tilt your head forwards and tuck the aid in with your chin on your chest. Make small rocking movements with your head. If necessary, apply additional pressure to the back of the head with both hands to intensify the stretch.

Variant:
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

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 gently pull your arm 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

The partners stand hip-width apart and grasp the aid together with the hand closest to them. Tilt your head to the side away from your partner (ear to shoulder) and pull your arm with the gripped object slightly down towards the floor while rocking. Then switch sides.

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

Per group of 2:
1 stick ►unihockey, 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, tilt your head to the side to bring your ear closer to your shoulder. With the hand on the side to which the head is tilted, grasp the head and pull it towards the ear with gentle rocking movements. The stretch is felt on the opposite side of the neck. Then switch sides. Repeat the stretch twice on both sides.

1 (office) chair

Legs straddled wide and arms in front. Tilt your upper body forwards and use rocking movements to guide your upper body/hands towards the floor.

No material required

Cross your legs with your arms in front of you. Tilt your upper body forwards and use rocking movements to guide your upper body/hands towards the floor. Change the leg position from time to time.

No material required

Cross your legs, hold your arms in front of you and hold the aid in your hands. Tilt your upper body forwards and use rocking movements to guide your upper body/hands (the aid) towards the floor. Change the leg position from time to time.

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 long, roll/push/transfer the aid from the tips of the feet to the buttocks and behind the back to the other side, back to the tips of the feet. Perform the exercise in both directions.

Caution:
If it is not possible to perform the exercise with outstretched legs, lift the aid at the front over the outstretched legs and move it to the other side (do not bend your legs).

Pro Tn:
1 ball ► Basektball, Blitzball/Rugby/Football, Fistball, Futsal/Football, Handball, FooBaSKILL, Volleyball
1 throwing disc (Frisbee) ► Frisbee Ultimate

Legs straddled wide with the arms in front and the aid in the hands. Tilt the upper body forwards and use rocking movements to guide the upper body/hands (the aid) towards the floor.

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

The partners stand opposite each other in a one-legged stance (both participants stand on the same leg). The free free leg is stretched forwards and held by the partner. Raise and lower the partner's free leg (adjust the range of movement to the partner's mobility) and switch (standing) legs from time to time.

No material required

Stand narrowly with your legs straight, tilt your upper body forwards and bring your hands to the tips of your feet in a rocking motion.

No material required

Stand narrowly with your legs straight, tilt your upper body forwards and use rocking movements to guide your upper body/hands (the aid) towards the floor.

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

Lie on your back with one leg stretched out horizontally on the floor in line with your body and the other leg stretched out as high as possible. Grasp the back thigh of the outstretched leg with your hands to pull the leg bobbing towards your upper body. Then switch legs.

No material required

Lie on your back with one leg stretched out horizontally on the floor in line with your body and the other leg stretched out as far as possible. Holding the aid in both hands, pull the raised leg towards your upper body while rocking. 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

Kneel opposite your partner. Extend one leg forwards, grasp your partner's hands and alternately pull your straight upper body forwards while rocking. Then switch legs.

No material required

While kneeling, stretch one leg forwards, tilt the upper body forwards and pull it towards the tip of the foot with the respective hand (side of the stretched leg) or with both hands. If the tip of the foot is not reached, move the hand as close as possible in the direction of the foot. Then switch legs.

No material required

Sit upright, one leg stretched out forwards, the other leg bent (place the sole of the foot next to the stretched leg on the thigh, knee pointing to the side). Tilt the upper body forwards and pull it towards the tip of the foot with the respective hand (side of the outstretched leg). If the tip of the foot is not reached, place the hand as close as possible to the foot on the shin. Then switch legs.

No material required

While kneeling, extend one leg forwards, tilt the upper body forwards in a rocking motion and pull it towards the respective foot using the aid (if the aid is only held in one hand: Hold the aid in the hand on the same side as the extended foot). Then change the leg.

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 upright, one leg extended forwards, the other leg bent (place the sole of the foot next to the extended leg on the thigh, knee pointing to the side). Tilt the upper body forwards and pull the body towards the tip of the foot using the aid with the respective hand (side of the outstretched leg). 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

One participant lies on their back with their arms stretched out to the side. The partner grasps one foot and lifts the outstretched leg upwards into a high position, where the leg is used to perform a rocking movement towards the head of the lying participant (intensify the stretch by pressing down on the tip of the foot with the partner). First change the leg and then swap roles.

No material required

Crouching position with one leg bent (standing on the tip of the foot and buttocks at the heel) and one leg stretched out to the side (heel placed on the floor, tip of the foot pointing upwards). With the bent leg, the foot and knee point forwards and the upper body is tilted towards the straight leg (push the pelvis to the side, pull towards the tip of the foot with the hand on the side of the straight leg). You can support yourself on the floor with the other hand to keep your balance. Then switch sides.

No material required

Crouching position with one leg bent (standing on the tip of the foot and buttocks at the heel) and one leg stretched out to the side (heel placed on the floor, tip of the foot pointing upwards). With the bent leg, the foot and knee point forwards. Tilt the upper body towards the outstretched leg (push the pelvis to the side, pull with the aid on the side of the outstretched leg towards the tip of the foot), you can support yourself on the floor with the other hand to keep your balance. Then switch sides.

Per participant:
1 stick ►unihockey, intercrosse/lacrosse
1 racket ►badminton/speedminton, smolball
1 throwing disc (frisbee) ►frisbee ultimate
1 elastic rubber band//power hose/skipping rope/spinbond

Crouching position with one leg bent (standing on the tip of the foot and buttocks at the heel) and one leg stretched out to the side (heel placed on the floor, tip of the foot pointing upwards). With the bent leg, the foot and knee point forwards. The arm on the side of the extended leg is stretched out towards the partner so that the two participants in the same position can reach out their hands to each other. Alternately, the upper body of the other participant is pulled in the direction of their outstretched leg (pushing the pelvis to the side). You can support yourself on the floor with your other free hand to keep your balance. Then switch sides.

No material required

Crouching position with one leg bent (standing on the tip of the foot and buttocks at the heel) and one leg stretched out to the side (heel placed on the floor, tip of the foot pointing upwards). With the bent leg, the foot and knee point forwards. The arm on the side of the extended leg is stretched out towards the partner so that the two participants, who are in the same position, can grasp each other's aid. Alternately, the upper body of the other participant is pulled in the direction of their outstretched leg (pushing the pelvis to the side). You can support yourself on the floor with your other free hand to keep your balance. Then switch sides.

Per group of 2:
1 stick ►unihockey, 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

Kneel opposite your partner. Extend one leg forwards, grasp the aid together with the other participant and alternately pull the straight upper body forwards while rocking. Then switch legs.

Per group of 2:
1 stick ►unihockey, 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