Stand on four feet, supporting yourself on your knees and hands. Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

No material required

Stand on four feet, supporting yourself on your knees and hands (hold the aid between your hands). Then stand on your forearms and let your legs move outwards, pushing your buttocks backwards. Rock your hips towards the floor. From time to time, you can try to spread your legs a little further outwards.

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

Deep squat position (buttocks below the knees), feet pointing slightly outwards, back straight (upper body leaning slightly forwards), push the knees slightly outwards with the elbows bobbing.

No material required

Sit with your legs bent and your feet flat on the floor, bring your arms forwards under your legs (from the inside to the outside between your legs) so that each hand grips the instep of your foot (same side of your body) and keep your back straight. Use your hands to pull your upper body (chest) forwards and perform slight rocking movements with your upper body (always keep your back straight).

No material required

Stand upright facing your partner, stretch your arms horizontally forwards in front of your body (bend your hand, palm facing your partner). The partner presses the fingertips gently towards the active participant while rocking. The position is then changed.

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

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards). With the other hand, pull your fingers towards your body in a rocking motion. Then switch sides.

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

No material required

In a kneeling position (four-legged stance), place your arms vertically on the floor in front of your body, supporting your upper body as it leans forwards. Turn your arms out so that your fingers are pointing towards your body and lean back slightly to intensify the stretch. Move your upper body forwards and backwards in a rocking motion.

No material required

Stand hip-width apart, with one arm stretched out horizontally in front of the body at chest height. Bend your wrist so that your palm is facing forwards (fingers pointing upwards) and use the other hand and the aid to pull your fingers towards your body in a rocking motion. Then switch sides.

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

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

Sitting on a chair with your back straight, cross your outstretched arms in front of your chest (palms facing away from your body). Press the interlaced fingers against the back of your hands with a gentle rocking motion.

1 (office) chair

Raise your upper body in a prone position, place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body) and make slight rocking movements with your hips.

No material required

Stand upright with your legs straddled and arms outstretched in an upright position. Tilt the upper body (including arms) backwards.

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

No material required

Stand with your hips wide apart and your arms held high. Tilt your upper body as far back as possible and push your hips forwards.

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

No material required

The partners stand back to back (keeping some distance). The participants perform a rocking movement forwards/backwards with their upper body, holding their arms above their head (holding them up) to touch their partner's hands as they tilt backwards (or constantly grasping their hands).

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

No material required

Stand upright with your legs slightly straddled and your arms (including aids) stretched out in a high position. Tilt the upper body (as well as arms and aids) 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

Raise your upper body in a prone position, grasp the aid with both hands shoulder-width apart and place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body), making slight rocking movements with your hips.

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 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.

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 (keeping some distance). Together, the participants hold the aid overhead (holding it up) and perform a rocking movement forwards/respectively backwards with the upper body (possibly with handover of the aid).

Variant:
Exercise can also be performed in a 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 with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. From time to time, move your arms forwards at an angle (looking down, 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.

No material required

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

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

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