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 Sit

Start this exercise by leaning your back against a wall. Place your feet about hip-width apart and around half a meter away from the wall. Slowly slide down until your knees are bent at a 90° angle and your thighs are parallel to the floor. Keep your back firmly against the wall the entire time and engage your core. Make sure your knees stay directly above your ankles and don't extend past your toes. Hold this position for 20–45 seconds and repeat 2–4 times. Avoid shifting too much weight onto your toes, letting your knees collapse inward, or arching your back.

Goal: This exercise strengthens the thigh muscles, glutes, and core. It also improves muscular endurance in the lower limbs and enhances knee stability, which is crucial for injury prevention.

COORDINATION / BALANCE

Toe Jumps

Begin standing upright with feet together and legs straight. Jump in place with straight knees and hips, pushing off actively from your forefoot and landing in a controlled manner on the mid- or forefoot. If you have a jump rope, you can use it to increase the difficulty and help with rhythm. Perform the exercise for 1 minute and repeat for 2–5 sets, depending on your fitness level. Rest for 1–2 minutes between sets. Ensure your legs stay straight, your landings are quick, and your heels do not touch the floor.

Goal: This dynamic exercise strengthens the calf muscles and Achilles tendons, improves lower body explosiveness, and promotes efficient movement patterns.

MOBILITY

Forefoot Mobilization with Thumb Pressure

Sit comfortably on a chair and place your right foot on the edge of the chair. Position the thumb of your left hand along the inner edge of the foot (big toe side) and the thumb of your right hand along the outer edge (little toe side). Press both edges of the foot downward simultaneously. Imagine you are wrapping the forefoot around an imaginary tennis ball. Make sure the pressure is directed downward and the width of the foot remains stable. Perform this movement 5 times per foot, holding each for about 5 seconds. Repeat several times a day as needed.

Goal: This exercise improves forefoot mobility and helps release tight, immobile feet. It is especially helpful for people with flat feet.

RECOVERY

Active Calf Stretch in Plank Position

Get into a high plank position with your arms extended, keeping your body in a stable, straight line. From this position, begin to "walk in place" by alternately pressing one heel toward the ground while the other leg bends slightly, bringing the knee toward your chest. Perform the movement slowly and with control – similar to a slow mountain climber, but with a focus on actively stretching the calves. Do the exercise for about 1 minute. Ensure your hips remain stable, your back doesn't sag, and your pelvis doesn't drop.

Goal: This exercise effectively stretches the calf muscles under light load, which is more effective than passive stretching.