Once a month, we 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

Push-ups with trunk mobilisation

Do push-ups and rotate your upper body alternately to the left and right in the supported position, stretching your arm backwards and upwards. Watch the arm as it rotates.
The intensity can be reduced by Leasing on an elevation, e.g. a chair or table. The aim is to perform the exercise for 40 to 50 seconds.

Goal: An effective full-body exercise that combines strength, stability and flexibility.

Coordination/balance

One-legged stand with eyes closed

Stand on one leg and hold the position for 30 seconds. If this is too easy, close your eyes or move your head from left to right or from bottom to top.

Goal: Develops the deep muscles and improves body control.

Mobility

Chest opener

From a shoulder-width stance, rotate your arms and shoulders outwards and move them backwards and upwards. Hold the position for 20-30 seconds.
 

Goal: A classic balancing exercise to counteract one-sided sitting postures, which stretches the abdominal, rib and shoulder muscles and strengthens the shoulder girdle muscles.
 

Regeneration

Raise your legs

Immediately after training, lie flat on your back and put your legs up against the wall for 5 to 10 minutes.

Goal: Elevating your legs promotes blood circulation and optimises recovery.