From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), hold the foot of the other (back) leg with the aid in both hands (same side of the body) and pull the heel towards the buttocks while rocking. Push the pelvis forwards and keep the upper body straight. The stretch should not be done by bending the knee joint but by extending the hip joint. Then switch legs. The knee position of the back leg on a hard surface may not be ideal or may be rather painful; the exercise can therefore be performed on a small soft mat.

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 on one leg and grasp the instep of the other bent leg with your hand (same side of the body), pulling your heel towards your buttocks while rocking. Push your pelvis forwards and straighten up, keeping your upper body straight (upright posture). The stretch should not be achieved by bending the knee joint but by extending the hip joint. To keep your balance better, you can hold on to the back of the chair with your free hand. Then switch legs.

1 (office) chair

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Hold your arms outstretched in front of your body at chest height and press your palms against your partner's palms. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep your upper body straight. Then switch legs.

No material required

From a kneeling position, place one leg in front of the body (foot flat on the floor, approximately right angle in the knee joint), move the back leg slightly backwards to increase the angle in the hip (shin and instep of the foot flat on the floor), push the hip forwards in a rocking motion and straighten up. Keep the upper body straight. The aid is placed next to the supporting leg (front bent leg) to support balance (the leg pointing backwards and the hand holding the aid are on the same side of the body). Then switch legs.

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic

Stand with hips wide apart, knees slightly bent and upper body leaning forwards. Hold the aid with both hands behind the body below the buttocks slightly above the knees and pull the aid against the buttocks and the upper body diagonally upwards. At the same time, straighten the upper body slightly (rocking movement).

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 throwing disc (Frisbee) ► Frisbee Ultimate
1 gymnastics stick with elastic

Stand hip-width apart with your arms held high. Move your arms forwards at an angle (looking down, round back) and perform rocking movements in this position.

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

No material required

The partners stand back to back (keep some distance). The participants bend over and bring their hands together between their legs with rocking movements.

No material required

Stand with your hips wide apart, knees slightly bent and upper body leaning forwards. Clasp your hands behind your body below your buttocks (if possible). Pull your hands towards your buttocks and your upper body upwards at an angle to intensify the stretch. At the same time, straighten your upper body slightly (rocking movement).

No material required

Lie on your back, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

No material required

Lie on your stomach with your arms stretched out in line with your body (or arms bent, elbows at shoulder height, hands pointing forwards). Raise your upper body in a rocking motion (after a few repetitions, lower your upper body completely so that the exercise does not become a strength unit)

No material required

Lie on your stomach with your arms stretched out in front of your partner (or arms bent, elbows at shoulder height, hands pointing forwards), grasping the other participant's hands (same side of the body). Raise the upper body in a rocking motion (after a few repetitions, lower the upper body completely so that the exercise does not become a strength unit)

No material required

Stand hip-width apart with your arms held high, grasp the aid with both hands shoulder-width apart. Move your arms forwards at an angle (looking down, round back) and perform rocking movements in this position.

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). The participants bend over and pass the aid between their legs several times using rocking movements.

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

Lie on your back, clamp the aid between your knees, bend your legs and pull your knees/thighs towards your body with your hands on your shins/knees while rocking. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). 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//stretch tube/skipping rope/playing rope
1 gymnastics stick with elastic band

Stomach position with arms outstretched in extension of the body, holding the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, holding the object more than shoulder-width apart). Raise your upper body in a rocking motion (after a few repetitions, lower your upper body completely so that the exercise does not become a strength unit).

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

Stomach position with arms outstretched in extension of the body opposite the partner, both participants grasp the aid with both hands shoulder-width apart (or arms bent, elbows at shoulder height, hands pointing forwards, grasp object more than shoulder-width apart). Raise the upper body in a rocking motion (after a few repetitions, lower the upper body completely so that the exercise does not become a strength unit).

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

Lie on your back, bend your legs and pull your knees/thighs towards your body with the aid on your shins/knees, rocking. Optionally, raise your upper body (head) at the same time and bring your forehead as close as possible to your knees (forming a "package"). Continue to breathe normally/quietly during the exercise.

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

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

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 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