Back

2.1.01

Stand shoulder-width apart with hands at sides and knees slightly bent.

Then tilt the pelvis forwards and backwards.

Perform the exercise slowly and pay attention to the correct posture.

2.1.02

Stand shoulder-width apart with your knees slightly bent.

Slide hands down each leg alternately.

Perform the exercise slowly and pay attention to the correct posture.

2.1.03

Stand shoulder-width apart with knees slightly bent and arms out.

Turn left and to the right. Note, hips and knees do not rotate.

Perform the exercise slowly and pay attention to the correct posture.

2.2.01

Stand up slightly wider than shoulder width.

Then bring one hand to the side and one stretched above the head and move sideways.

Make sure you perform the movement calmly. This can also be held longer.

2.2.02

Stand up straight with legs crossed, one hand on your side.

Move other arm stretched above head sideways.

Make sure you perform the movement calmly. This can also be held longer.

2.2.03

Stand up straight with legs crossed.

Then gently move both hands towards the floor as far as you can.

Make sure you perform the movement calmly. This can also be held longer.

2.2.04

Place your hands on the ground. Front leg 90 degrees with foot between hands, rear leg fully extended.

Stand up straight with your body and stretch the arms out to the side and back. Both sides.

Make sure you perform the movement calmly. This can also be held longer.

2.2.05

Stand with both feet together.

Then with the head towards the knees.

Grab the ankles and try to move a little further. Then roll back upwards.

2.2.06

Stand in straddle position.

Move the hands towards the floor and then walk backwards with the hands.

Make sure you perform the movement calmly. This can also be held longer.

2.2.07

Stand a foot width apart with your legs straight.

Measure how far you descend with your hands closed.

Then get on your hands and knees. It is not necessary to stretch and bend both legs completely.

After 10 repetitions, measure how far you can descend afterwards.

Make sure you perform the movement calmly, the legs do not need to be completely stretched.

2.3.01

Stand on the elbows and toes, keeping the back as straight as possible.

Keep this up for as long as possible.

Ensure correct posture, abdominal muscles and back as straight as possible.

2.3.02

Lie on your back.

Then lean on the elbows and stand on the heels and raise buttocks up.

Keep this up for as long as possible.

Ensure correct posture, abdominal muscles and back as straight as possible.

2.3.03

Lie on your side.

Then lean on the elbow and raise your hip. Keep your feet together and hold on for as long as possible.

Ensure a correct posture, abdominal muscles and back as straight as possible.

2.4.01

Lie on your stomach, arms behind your back.

Try to lift your upper body off the floor.

Pay attention to correct execution, do not go over your limit.

2.4.02

Lie on your stomach with your legs straight.

Lift the body off the ground and then row with your arms.

Pay attention to correct execution, do not go over your limit.

2.4.03

Lie on the stomach.

Lift the upper body off the ground and then move the arms from the front to the back.

Pay attention to correct execution, do not go over your limit.