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

Standing Fire Hydrant

The exercise begins in a standing position on one slightly bent leg, while the other leg remains bent at the knee in the air. From this position, the raised knee is moved slowly and in a controlled manner to the side and slightly backwards - without tilting the pelvis or turning the upper body. The movement should come exclusively from the hip joint, focussing on activating the gluteal muscles. To intensify the exercise, you can specifically tense the gluteal muscles on the side of the leg that is in the air.

Goal: This exercise is designed to activate and strengthen the gluteus medius, which plays a crucial role in pelvic stability, correct knee alignment and the prevention of back and hip pain.

Coordination/balance

Apple Pickers

Walk slowly and in a controlled manner on your toes while both arms are stretched upwards. Take it in turns to stretch one arm a little further upwards - as if you were trying to pick a piece of fruit from a tree. Make sure you keep your upper body upright, tense your stomach slightly and perform the movement smoothly.

Note: It is not necessary to actually hold apples in your hands to perform this exercise correctly!

Goal: This exercise promotes balance, body stability and mobility in the shoulder area. At the same time, it activates and stretches the calf muscles, core and lateral fascia lines. It is ideal as part of a dynamic warm-up or as a mobilisation exercise to improve body awareness and posture.
 

Mobility

Squats with towel

Start in a standing position with your feet shoulder-width apart. Grasp a towel or any piece of clothing with both hands and lift it over your head. Now bend both legs at the same time. Try to push your buttocks down as far as possible, but only far enough to keep your heels on the floor. Push your chest forwards as if you have a medal hanging from your neck and want to proudly show it to the world to keep your upper body upright. Also look straight ahead, not down. Perform the exercise slowly and in a controlled manner for 30 to 60 seconds.

Goal: This exercise is a perfect counter-movement to a bent posture while sitting (at the computer, mobile phone or while eating) and promotes the straightening of the spine as well as mobility in the hips and thighs.

Regeneration

Gluteus maximus

In a standing position, bend one leg and place the foot of this leg on the thigh of the supporting leg - similar to the figure four position. Then slowly bend your standing leg a little more, as if you were sitting on a chair. Make sure you keep your back straight the whole time. To intensify the stretch, push your buttocks slightly backwards and upwards without straightening your supporting leg.

Goal: This stretch targets the gluteus maximus, which is shortened and weakened in many people - often due to prolonged sitting or one-sided strain.