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

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

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

Stand with your feet hip-width apart and your hands behind your back. The partner stands behind the stretching participant and gently pushes their outstretched arms upwards, rocking them. The position is then changed.

Variant:
The 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

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

From a kneeling position, tilt your upper body forwards, stretch one arm out to the side, bend the other arm to support your upper body (chest close to the floor), press your shoulder against the floor on the side of the stretched arm (turn your head to the same side). Then switch sides.

No material required

Sitting on a chair with your back straight, cross your outstretched arms behind your back (arms pointing diagonally downwards). Move the locked arms slightly upwards using rocking movements.

1 (office) chair

Stand with your hips wide apart, bend your arms and cross them behind your head (elbows pointing to the side), press the aid against the back of your head with the palm of your hand closer to your body (pinch the aid). Press your elbows backwards in a rocking motion.

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

From a kneeling position, tilt your upper body forwards, both arms outstretched to the side (chest close to the floor), press the aid against the floor with one hand and press your shoulder (same side of the body) against the floor while rocking (turn your head to one side or the other). 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

From a kneeling position, tilt the upper body forwards, stretch one arm out to the side, the other arm bent and supporting the upper body (chest close to the floor), press the aid against the floor with the hand of the arm stretched out to the side and press the shoulder (same side of the body) rocking against the floor (turn the head to the same 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 with hips wide apart, hands gripping the aid behind the back (keep arms stretched). The partner stands behind the stretching participant and gently pushes their outstretched arms upwards. The position is then changed.

Variant:
The 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

While standing, fasten the elastic band at head height. The exercise takes place in a kneeling position (chest facing the wall). Hold the elastic band with both hands in an overhand grip with your arms stretched out (arms parallel to the floor). Lower your upper body towards the floor with your back straight, keeping your arms straight (back, head and arms practically form a line in this end position) so that the elastic band is stretched/tensioned. Move your arms up and down with small rocking movements.

1 elasticated rubber band
1 fastening elasticated rubber band

Lie on your back, stretch one leg out horizontally (placed on the floor), bend the other leg and use your hands to pull your knee towards your upper body while rocking. Then switch legs.

No material required

While lying on your back, bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), grasp the back thigh or shin of the bent leg with your hands and pull it towards your body while rocking. Then switch legs.

No material required

Lie on your back with your arms flat on the floor at your sides (or place your hands on your upper body) and your partners' heads facing away from each other. Bend one leg, rest the foot of the other leg on the bent knee (ankle on knee, one knee pointing upwards, the other knee facing to the side), press the sole of the bent leg against the sole of your partner's foot while rocking. Then switch sides.

No material required

Kneeling, tilt your upper body forwards and support yourself with your hands. Extend one leg backwards (instep pointing towards the floor) and press your buttocks against the floor on the side of the bent leg (foot pointing slightly to the side instead of backwards). Then switch legs.

No material required