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

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

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

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

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.