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 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

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 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

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

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

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

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

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

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

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 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

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

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). 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 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

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