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 (always keep your back straight).

No material required

Stand hip-width apart, bend one arm upwards so that the hand touches the back between the shoulder blades and the elbow points upwards. Pull your elbow towards your body with the other hand. Then switch sides.

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

No material required

In a kneeling position, 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 slightly backwards to intensify the stretch.

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). Pull your fingers towards your body with the other hand. Then switch sides.

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

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 lightly in the direction of the active participant. 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) and pull your fingers towards your body with your other hand and the aid. 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

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)

No material required

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

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 (keep some distance). The participants bend their upper body backwards to touch/grasp the hands of the other participant.

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 an upright position. Tilt your 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 at shoulder width and place your outstretched arms on the floor slightly in front of your upright upper body (support your upper body).

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

The partners stand back to back (keeping some distance). Together, the participants hold the aid overhead (holding it up) and tilt their upper body backwards.

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 back to back with some distance between the participants. Lower the upper body and grasp each other's hands between the legs. Then straighten the upper body and lean backwards to touch/grasp the hands of the other participant.

No material required

Stand hip-width apart with your arms held high. Tilt your upper body as far back as possible and push your hips forwards. Then bring your arms forwards at an angle (looking down, round back).

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

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. Then move your arms (the aid) forwards at an angle (looking down, round back).

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 back to back with some distance between the participants. Lower your upper body and grasp the aid between your legs. Then straighten the upper body and lean backwards to grasp the aid overhead (holding it up).

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 with your hips wide apart, bend your arms and hold them slightly above shoulder height (hands/forearms pointing upwards). Push your elbows back.

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

No material required

Stand with hips wide apart, bend one arm and hold it slightly above shoulder height (hand/forearm pointing upwards). Raise the elbow of the arm backwards and place the other arm on your stomach to control the rotation (keep your head facing forwards). Then switch sides.

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

No material required

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 your flat hand against the wall, press your elbow against the wall and simultaneously rotate your upper body away from the wall. Then switch sides.

Variant:
Stretch your arm horizontally backwards at shoulder height.

1 wall

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 hand. Then switch sides.

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

No material required

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 with the aid in your hand and hold it slightly above shoulder height (hand/forearm pointing upwards). Raise the elbow of the arm backwards and place the other arm on your stomach to control the rotation. Then switch sides.

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 hose/skipping rope/playing rope
1 gymnastic stick with elastic band

Stand with your hips wide apart, grasp the aid with both hands and bring it behind your head with your arms bent (elbows pointing to the side). Push your elbows back.

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 elasticated rubber band/gym stick with elastic/string/skipping rope/spinbond

Slight lunge next to your partner, arm bent at the partner's side and held high (elbow above shoulder height, hand/forearm pointing upwards). Press your hand against the aid (pinch the object together) and press your elbow against your partner's elbow. Then switch sides.

Variant:
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