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

STRENGTH

Forward lunges

The starting position is standing with your feet hip-width apart. Lift your left leg and take as big a step forward as possible, ideally to 90° in the knee of the front leg. Shift your body weight onto your front leg and keep your upper body upright. Push your front leg into the floor and return to the starting position. This is a lunge. Switch legs – one step forward with your left leg, the next step with your right leg. Make sure that the knee of the front leg is pointing forwards and not turning inwards. If the exercise is too easy, you can hold water bottles or other weights in your hands. Repeat 10 times per leg and do 1–4 sets per leg, depending on your fitness level.

Goal: to strengthen the thighs and glutes and improve knee stability.

COORDINATION / BALANCE

Rotation on one leg

The starting position is standing. Lift your left leg so that your knee and hip form a 90° angle and hold this starting position. Now slowly and synchronously rotate your upper body and pelvis to the left, including your raised leg, keeping the angle in your knee and hip unchanged. Then move back to the centre, then to the right and back to the centre again. These movements together form one repetition, which should take a total of 8–10 seconds.

Make sure that the big toe of your standing leg does not lift off the floor during the rotation and that the knee of your standing leg always points forwards. Repeat 8 times per leg and do 1–4 sets per leg, depending on your fitness level.

Goal: to improve balance, coordination and core stability.

MOBILITY

Tilting the pelvis in a half kneeling position

Start in a kneeling position, place your left leg forward so that your hip and knee form a 90° angle. Keep your torso upright, your stomach slightly tensed and your shoulders relaxed. Slowly tilt your pelvis forwards (slight hollow back, sitting bones pointing downwards and forwards) and then backwards again (slight rounded back, sitting bones pointing backwards and upwards). Perform the movement smoothly, consciously and with the greatest possible range of motion. Repeat this 10-15 times per side and do 1-4 sets per leg, depending on your fitness level.
Make sure that the movement comes only from the pelvis, that the standing knee remains stable and that your toes remain on the floor.

Goal: to improve pelvic mobility.
 

RECOVERY

Forward and backward neck stretches

Clasp your hands behind your head and slowly exhale as you tilt your head forward. Try to bring your chin as close to your chest as possible. As you inhale, return your head to the starting position. Repeat 8 times. Then clasp your hands on your forehead and, applying gentle pressure, slowly bend your head backwards as far as possible. Return to the starting position and repeat 10 times in total.

Goal: Relaxation of the neck muscles and improvement of neck mobility