While seated, tilt your upper body forwards to grasp the shins on each side with your hands (arms between the legs - elbows on the inside of the knees). The spine is bent upwards and the chin is pulled towards the chest. Use your arms to pull your upper body downwards with small rocking movements.

1 (office) chair

Kneeling, tilt your upper body forwards and stretch your arms shoulder-width apart in extension of your body towards the floor so that your hands are flat on the floor. Press your upper body down towards the floor while rocking. Continue to breathe normally/quietly during the exercise.

No material required

Kneeling, tilt your upper body forwards and stretch your arms shoulder-width apart in extension of your body towards the floor so that the aid, which is held in both hands, rests on the floor. Rock your upper body down towards the floor/press your outstretched arms onto the aid. Continue to breathe normally/quietly during the exercise.

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

With outstretched arms, cross your hands over your head and move your arms behind your head with a slight rocking motion. Keep your head facing forwards (possibly slightly upwards).

1 (office) chair

Stand with your hips wide apart, grasp the aid with both hands and tilt your upper body to the side while holding your arms outstretched. Change sides from time to time (e.g. after rocking twice).

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

The partners stand back to back (keep some distance). One participant turns their upper body to the right, the partner to the left (from their own perspective). Repeatedly high-five each other on each side and change sides after a few repetitions (rocking movements).

Variant:
Exercise can also be performed while seated.

No material required

Stand hip-width apart with arms bent at chest height in front of you. Grasp the aid with both hands, tilt the upper body forwards and bounce (look to the side, leg position stable). Change sides from time to time (e.g. after rocking four times).

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 hip-width apart with arms bent at chest height in front of you (grasp hands or elbows if necessary). Bend the upper body (look to the side, leg position remains stable). Change sides from time to time (e.g. after rocking four times).

Variations:
With arms outstretched.

The exercise can also be performed in a seated or kneeling position.

No material required

Stand hip-width apart with your arms bent at chest height in front of you. Tilt the upper body forwards and bounce (look to the side, leg position stable). Change sides from time to time (e.g. after rocking four times).

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

No material required

Stand hip-width apart with arms bent at chest height in front of you. Grasp the aid with both hands and bend the upper body (looking to the side, leg position remains stable). Change sides from time to time (e.g. after rocking four times).

Variations:
With arms outstretched.

The 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

The partners stand back to back and hook each other's bent arms. Tilt your upper body to the side and change sides after a few repetitions (multiple tilts). The partners perform the movement in reverse.

Variant:
Turn/rotate the upper body to one side (instead of tilting).

The exercise can also be performed while seated.

No material required

Stand with your feet hip-width apart, bend your upper body to the side with your arms stretched out and held high. Change sides from time to time (e.g. after rocking twice).

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

No material required

Cross your legs, bend your upper body to the side with your arms outstretched and holding them up. Change sides from time to time (e.g. after rocking twice).

No material required

Legs crossed, with one arm held high (other arm resting on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Change sides and leg position from time to time (e.g. change leg position after rocking twice on both sides).

No material required

Cross your legs, grasp the aid with both hands and bend your upper body to the side with your arms stretched out and holding it up. Change sides and leg position from time to time (e.g. change leg position after rocking twice on both 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 hip-width apart with one arm raised (other arm supported on hip). Tilt your upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

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

No material required

Sit on your back, clamp the aid between your legs with your knees, bend your legs and place them slightly to the side (approx. 90 degree angle in both the hip and knee joints), stretch your arms out to the side. Ensure that your shoulder blades are in constant contact with the floor and that you continue to breathe normally/steadily. 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

Lay on your back, bend your legs and slightly rock them to the side (approx. 90 degree angle in both the hip and knee joints), stretch your arms out to the side. Ensure that your shoulder blades are in constant contact with the floor and that you continue to breathe normally/restfully. Then switch sides.

No material required

The partners stand back to back (keep some distance). Both participants turn their upper body to the same side (from their own perspective) to grasp the aid together. For dynamic stretching, turn the upper body to the corresponding side while rocking. After a few repetitions (rocking movements), change sides.

Variant:
Exercise can also be performed in a seated 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 one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm above your head. Tilt the upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

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

Legs crossed, with one arm held high (other arm supported on the hip), grasp/hold the aid with the hand of the arm overhead. Tilt the upper body to the opposite side of the outstretched arm. To intensify the stretch, pull the lower arm diagonally downwards in front of the body. Then switch sides.

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

The partners stand back to back (keep some distance). Both participants turn their upper body to the same side (from their own perspective) to grasp their partner's hands. For dynamic stretching, turn the upper body to the corresponding side while rocking. After a few repetitions (rocking movements), change sides.

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

No material required

The partners stand hip-width apart, back to back. Hold each other's hands with your arms above your head (holding them up) and tilt your upper body to the side. Change sides from time to time (e.g. after rocking four times).

Variations:
Cross your legs and change the leg position from time to time.

The exercise can also be performed sitting down.

No material required

The partners stand back to back (keep some distance). One participant bobs their upper body to the right and their partner to the left (from their own perspective). Together, hold the aid on the respective side and turn the body to the corresponding side while rocking. After a few repetitions (rocking movements), change sides.

Variant:
Exercise can also be performed in a seated 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

The partners stand back to back with their legs crossed. Grasp each other's hands with your arms overhead (holding them up) and tilt your upper body to the side. Change sides and leg positions from time to time (e.g. change leg position after rocking four times on both sides).

No material required