The partners stand hip-width apart, back to back. Hold the aid above your head (holding it up) and tilt your upper body to the side. Change sides from time to time (e.g. after rocking four times).

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

The 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. Hold the aid overhead (holding it up) and tilt the 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).

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

While seated, hold one arm up and place the other arm on the thigh of the opposite side (side of the overhead arm). 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.

1 (office) chair

Sitting on a chair with your back straight, turn your upper body to one side (looking to the side), place the hand furthest away on the opposite thigh and bring the other hand to the seat by the buttocks or to the backrest (both arms are on the side towards which the torso is inclined). Pull the outer shoulder backwards with rocking movements; if necessary, increase the stretch by pressing the hand on the thigh or pulling on the back of the chair. Switch sides after a while.

1 (office) chair

Cross your legs, grasp the elastic band with both hands and bend your upper body to the side with your arms stretched out in a high position  Change sides and leg position from time to time (e.g. change leg position after bouncing twice on both sides).

1 elasticated rubber band

Stand hip-width apart, stretch one arm out horizontally and bring it straight in front of the body to the opposite shoulder (arm pointing to the side). Use the other hand to push your elbow towards your body while rocking. Then switch sides.

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

No material required

Stand hip-width apart, bend one arm and place it on the opposite shoulder (hand pointing backwards). With the other free hand, push the elbow of the bent arm towards your body while rocking. Then switch sides.

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

No material required

From a kneeling position, tilt your upper body forwards (chest close to the floor), extend one arm forwards as an extension of your body and bring the other arm under your body/outstretched arm to the other side of your body (arm pointing to the side, palm facing upwards). Press the shoulder of the arm that has been moved to the side downwards in a rocking motion and turn your head in the direction of the arm that has been moved to the side. Then switch sides.

No material required

Stand with your feet hip-width apart, stretch one arm (holding the aid in your hand) out horizontally and bring it straight in front of your body towards your opposite shoulder (arm pointing to the side). Use the other hand to push the elbow towards the body while rocking. Then switch sides.

Variant:
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 the upper body forwards (chest close to the floor), extend one arm forwards as an extension of the body, bring the other arm holding the aid under the body/outstretched arm to the other side of the body (arm pointing to the side, palm facing upwards). Press down on the shoulder of the arm that is moved to the side in a rocking motion and turn the head in the direction of the arm that is placed to the 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

Stand upright opposite your partner, bend your arm and place it on your own opposite shoulder (hand pointing backwards). With your other free hand, press your partner's elbow against their body while rocking. Then switch arms.

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

No material required

Stand with your feet hip-width apart, bend the arm with the aid in your hand and place it on the opposite shoulder (hand pointing backwards). With the other free hand, push the elbow of the bent arm towards your body while rocking. Then switch sides.

Variant:
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

Sitting on a chair with your back straight, bring your arm outstretched at chest height to the opposite side (arm pointing to the side) or bend your arm (90 degrees at the elbow joint, upper arm horizontal to the floor and forearm pointing vertically upwards) and move the elbow to the shoulder on the opposite side. Use the other hand to push the elbow towards the body with a gentle rocking motion. Then switch sides.

Stand hip-width apart, bend one arm so that the hand touches the back between the shoulder blades and the elbow points upwards. The other free hand grasps the elbow of the bent arm and pushes it down towards the buttocks, then switch sides.

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

No material required

Stand with your feet hip-width apart, bend one arm with the aid in your hand so that your hand touches your back between your shoulder blades and your elbow points upwards. Bring the other free hand behind the body, also grasp the aid (approximately in the area of the middle/lower back) and pull it down towards the buttocks while rocking. Then switch sides.

Variant:
Exercise can also be performed in a kneeling position (possibly also sitting depending on the aid).

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

Stand hip-width apart, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Hold one end of the elastic band. Bring the other free hand behind the body, also grasp the elastic band (approximately in the area of the middle/lower back) and pull it down towards the buttocks while rocking. Then change sides.

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

1 elasticated rubber band

Sitting on a chair with your back straight, lift the toes of your legs and pull them as far as possible towards your shins (legs only rest on your heels). Perform small rocking movements (raise and lower the tips of your feet).

1 (office) chair

In a shoulder-width kneeling position, the shins and foot rest flat on the floor, the upper body is leaned backwards so that you can support yourself with your arms on your heels (same side of the body), your gaze is directed upwards, your chest points diagonally forwards, and the pelvis is pushed forwards using rocking movements.

No material required

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (heel position) and pull the tip of the foot upwards with your hand (towards your body). Then switch legs.

No material required

Light lunge in front of a wall with straight legs, lift the toe of the front foot and press it against the wall while pressing the heel into the floor (the leg remains straight). The closer the heel is to the wall, the more intense the stretch. Tilt the upper body forwards to support the dynamic stretching. Then switch legs.

1 wall/wall or similar

Stand with your feet hip-width apart, slightly forward and support your body against the wall with your hands. Keep your legs straight and your feet flat on the floor (heels pressed against the floor). The stretching can be intensified by increasing the amount of support. Bend and stretch your arms slightly to bounce your upper body towards your hands and support the dynamic stretching.

1 wall/wall or similar

Lunge towards your partner. With your arms stretched out, press your palms against your partner's and press the heel of your back leg onto the floor. Bend and stretch your arms slightly to bounce your upper body towards your hands/partner and support the dynamic stretching. Then switch legs.

No material required

Stand hip-width apart opposite your partner, tilt your upper body forwards and press your palms against your partner's with your arms stretched out overhead (holding them up). Press your heels onto the floor.

No material required

Light lunge, lean your body forwards and support yourself with your hands on the wall. Bend the front leg, stretch the back leg and place both feet flat on the floor (press the heel of the back foot against the floor). The stretch can be intensified by increasing the amount of support. Push your hips and front knee forwards in a rocking motion while continuing to press your back heel firmly against the floor to support the dynamic stretch. Then switch legs.

Variant:
The exercise can also be performed without a wall by placing both feet flat on the floor in a stepping position and tilting the upper body slightly forwards.

1 wall/wall or similar

Light lunge, with the front leg stretched and the back leg slightly bent. Bend the foot of the front leg (remote position) and pull the tip of the foot towards your body while rocking with the aid. 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