Once a month, we will give you four exercises from the areas of strength, coordination, flexibility and regeneration. Let yourself be inspired and try to incorporate them into your everyday life or training.

Strength

Wall press

Stand with your back against the wall, your feet about two feet away from the wall and your elbows at shoulder height. Now push your upper body away from the wall with your elbows for 40 to 50 seconds - your elbows should remain in contact with the wall. Then slowly lower yourself back to the starting position.

Goal: This exercise is ideal for improving posture, shoulder stability and preventing tension in the upper back and neck.

Coordination/balance

Standing pendulum

Shift your balance to the balls of your toes and your toes. Keep your body stretched and tense as you swing forwards. Next, slowly shift your weight back onto your heels in a controlled manner without losing your balance. You can make the exercise more difficult by closing your eyes.

Goal: Promotes balance, body control and stability.

Mobility

Thoracic and lumbar spine

Stand with your arms crossed at the back of your neck and tilt your upper body slowly and evenly to the left and right for 30 seconds. The head remains in line with the spine.

Goal: To maintain and improve the ability of the spine to tilt to the side. 

Regeneration

Rolling out the foot

This exercise is ideal for releasing tension in the feet, especially in the plantar fascia, while at the same time improving the balance and mobility of the feet. For this exercise, stand on one leg and place a small ball (e.g. a golf ball) under the other foot. Start with small, controlled movements - roll the ball forwards and backwards, then in a circular motion. This challenges your balance and activates the stabilising muscles at the same time. Next, apply gentle pressure and slowly roll the ball under your foot from heel to toe, focussing on any pressure points. Continue like this for a few minutes and then switch to the other foot.

Goal: This exercise relaxes the foot and loosens the plantar fascia