“The Crosshang” Stand upright with both feet on the floor. Extend both arms sideways to shoulder level. Now slowly put your head back into the neck and constantly clench your hands into fists and then back out again. To become more unstable, you can also stand on one leg. Back to the article
“Dynamic standing scale” Stand on one leg. This is slightly bent, the arms are to the side of the body for balance. With the other leg angled backward, while the upper body leans forward. From this position pull the back leg forward in the air and stretch it through. The upper body is upright in … Dynamic floor scale
“Swinging bird” Enter the standing scale. Bend your upper body forwards and stretch one leg backwards. Both arms are stretched out to the sides and make small circular movements. The shoulders are constantly pulling towards the ears and are pulled down again. Hold this position for 10 seconds before changing the supporting leg. Continue to … Swinging bird
“Crane” Lift one leg in front of you and stretch both arms above your head into the air. The upper body and the hips are stretched. From this position, move your arms forward in a circular motion while your upper body rolls up. You remain in the one-legged position. Then change the supporting leg. Continue … Crane
“Picking apples” Stand with your toes hip-wide. In this position, alternately stretch one arm up in the air as far as possible as if you were picking apples from a tree. Your heels can move towards the ground without touching it. Take a short break after 15-20 seconds. Continue with the next exercise
“Tightrope walker” Put your hands on your hips and take a long step forward. The hip is angled more and more and the knee is stretched completely. Land consciously on the heel. The heel strike should be done as on a rope in front of the other foot. Then pull the hip back up and … Tightrope walker
“Circular hip abduction” Put your hands on your hips and spread one leg stretched out to the side. Then perform small circular movements with this leg. After 10 seconds change the supporting leg. Continue with the next exercise
“Circular hip extension” Press your hands into your hips and stretch one leg backwards. Then perform small circular movements with this leg. Finally, change the supporting leg after 10 seconds. Continue with the next exercise
“Rotating mirrors” Stand upright with both feet on the floor. Hold one hand in front of your face and look at it. Now slowly move your hand from right to left at head level. Your gaze is always directed at the hand. To become more unstable, you can also stand on one leg. Continue with … Rotating mirrors
