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Scientific sport guidance by Ulrich Kuhnt from Bundesverband deutscher Rückenschulen (BdR) e.V (Federal Association of German Back Schools).

The best way to prevent backache and alleviate existing ailments consists in a mixture of stretching, strengthening and coordination exercises. Together with the experts of the KddR (Konföderation der deutschen Rückenschulen – Confederation of German Back Schools), the AGR has put together the following simple exercises that you can integrate in your everyday routines without any great effort.

Simply click on the respective .pdf under the pictures. The .pdf contains the individual exercises with the corresponding descriptions.

You can then simply print out the list and use it accordingly.

Stretching

Simple stretching exercises are good for getting started and for warming up. They relax the muscles and keep them flexible.

Exercise 1

Dehn1 220

Stretches the shoulders
Grasp the wrist of one hand with your other hand and pull your arm over your head to the other side. Hold the tension for approx. 10 seconds and repeat the exercise with the other arm..

Exercise 2

Dehn2 220

Stretches the muscles of your upper arm
Stretch one arm vertically upwards and bend your elbow as far as possible behind your head. Then pull your elbow with the other hand towards the opposite shoulder. Hold the tension for approx. 10 seconds and then change arms.

Exercise 3

Übung optional2

Stretches the arm muscles
Stretch your right arm forwards with the palm facing downwards. Then grasp the fingers and wrist of your right hand with your left hand and pull it towards your body. Hold the tension for about 10 seconds and then repeat the exercise with your left arm.

Exercise 4

Übung optional1

Stretches the neck muscles
Stretch your cervical spine and turn your head to the right. Now slowly sway yout chin in an semicircle across your chest to the left. Repeat the movement about 10 times.

 

Exercises for a strong back

Various back exercises

Exercise 1

Kreuz1 220

The shoulder bridge:
gentle stretching for spinal column and neck
Lying on your back, position your feet spaced a step apart and so that you can just touch your heels with your fi ngertips. While breathing in, raise your arms over your head or spread them out at shoulder height and raise your buttocks. Hold the tension and breathe deeply a few times in and out. Then bring your arms back to the side of your body and lower your buttocks to the floor.

Exercise 2

Kreuz2 220

Prone position:
strengthens and invigorates your back
Take up the prone position, place your forehead on the back of your left hand and stretch your right arm out ahead of you in extension of your body; tense your buttocks. While breathing in, raise your right arm, your left leg and your head, pressing yourself up off the fl oor with your left arm and right thigh. Repeat three to four times, then change sides.

Exercise 3

Kreuz3 220

Swivel seat:
stretches and relaxes the muscles in your back
Sit in an upright position (beginners on a chair/stool with their feet on the floor, those with more experience cross-legged on the fl oor or in the lotus position), hands on your knees, stretch your spinal column and breathe in deeply. While breathing out, place your left hand on your right knee and turn the upper part of your body to the right. Place your right hand on the fl oor behind your pelvis. While breathing in, stretch your spinal column, increasing the stretching effect when you breathe out. Hold for a few breaths, then repeat with the other side.

Exercise 4

Kreuz4 800

Set of exercises for your back: activates your spinal column and shoulders
(1) Start by sitting on your heels, then lean forward with your chest on your thighs and forehead on the mat; stretch your arms out to the front. (2) While breathing in, stretch the top part of your spinal column, raise your chest and head, stretching your neck. (3) While breathing out, assume the all-fours position and arch your back. (4) Next time that you breathe in, lower the middle of your spine to form a hollow back, expanding your chest. (5) Only for those with more experience: while breathing out, position your feet securely on the mat and assume the downward dog pose. Make sure your back is stretched; you can bend your knees slightly if that feels better. Hold the pose for a few breaths. (6) Then lower your knees to the fl oor and assume the all-fours position. Now start the exercise again from the beginning and repeat fi ve times.

 

Using the exercise bar

The exercise bar is ideal for strengthening and stretching the shoulder muscles. It is also suitable for enhancing your own bodily awareness. Hold the bar vertically on your back with both hands. Do the back of your head, your thoracic spine and your pelvic touch the bar? If so, then at least your spinal column is straight.

Exercise 1

Turn1 220

Strengthens the shoulder and back muscles
Sitting upright on a chair, tip your pelvis slightly forwards and raise your breast-bone.
Now grasp the exercise bar with both hands and stretch your arms vertically over your head. Tilt the upper part of your body forwards and turn it with small, relatively fast movements alternately grom right to left. Perform the movements for approx. 30 seconds and make sure that your back stays straight.

Exercise 2

Turn2 220

Stretches the shoulder muscles
Now sit in an upright position again and grasp the bar at both ends. Take the bar vertically behind your back and try to move your hands as close together on the bar as possible. Hold the position for approx. 10 seconds, then change the arms.

Exercise 3

Turn3 220

Stretches the chest muscles
Grasping the bar with both hands, lift your arms with the elbows bent. Now move your arms and the bar slowly backwards to different heights. Do this exercise for one minute.

Exercise 4

Turn4 220

Strengthens the arm and shoulder muscles
Sitting in an upright position, stretch the bar horizontally to the front. Now try to pull the bar apart and then push it back together again. Repeat the movements for one minute.

 

Exercising with Thera tape

Thera tape is also good for strengthening individual muscles. The tapes are available in various thicknesses. For the following exercises, choose the tape thickness so that you can repeat the exercises 10 times.

Exercise 1

Thera1 220

Strengthens the shoulders
Sit in an upright position and make sure you keep your back straight. Grasp the Thera tape with your hands about 30 cm apart and the palms pointing upwards. Let your shoulders hang down loosely. Now pull the tape apart with both hands. Slowly release the tension. Repeat the exercise about 10 times.

Exercise 2

Thera2 220

Strengthens the back
Place your right foot on the Thera tape and take the other end in your left hand. Now move your left arm diagonally up to the left against the resistance of the tape. Release the tension and lower your arm again to the point where you still feel tension in your shoulders. Repeat the exercise about 10 times, then change your arms..

Exercise 3

Thera3 220

Trains arm and shoulder muscles
Wind the ends of the tape around your palms and stretch your arms up at the side. Now pull the tape apart slowly with both hands. Release the tension and repeat the exercise about 10 times.

Exercise 4

Thera4 220

Strengthens the arm and back muscles
Sit on the Thera tape and grasp the ends with both hands. Now move both arms diagonally in alternating forwards and backwards movements about 10 times.

 

Exercising with barbells

Straight short barbells are easy to handle and ideal for effectively improving endurance. Choose the barbell weight so that you can do the exercises without tension in your shoulders.

Exercise 1

Hanteln1 220

Strengthens the deep back muscles and stabilises the spinal column
Sit upright on a chair and stretch your arms upwards. Tilt the upper part of your body forwards. Now raise and lower both arms in short chopping movements for about 30 seconds, stretching your spinal column.

Exercise 2

Hanteln2 220

Strengthens the shoulder and chest muscles
Lift both arms at the side with the elbows bent. Bring the barbells and your elbows together in front of your head, then move them apart again. Perform the movement about 10 times.

Exercise 3

Hanteln3 220

Trains the back and shoulders
Bend your elbows again and lift your arms up at the sides. Then turn your arms alternately up and down in the shoulder joints. Perform the movements about 10 times..

Exercise 4

Hanteln4 220

Strengthens the shoulders
With your arms on the level of your breastbone, stretch them both out in front of your body. Then move them sideways past your body to the back and bring them forward again. Repeat the exercise about 10 times.

 

Exercising with the Powerball

The Powerball adapts ideally to your body, thus relaxing your back muscles. It also trains agility and balance.

Exercise 1

Ball1 220

Strengthens the abdomen muscles
Sitting in a relaxed position on the Powerball, lift your left knee and use your right hand to exert force against it, while stretching your left arm towards the ceiling. Then change legs. Repeat about 10 times..

Exercise 2

Ball2 220

Strenghens the back
Lie on your stomach on the ball, supporting yourself with your hands and toes on the floor. Now slowly raise and stretch your left arm and right leg. Hold the tension briefly, then change arms and legs. Repeat the exercise about 15 times. Perform the movement about 10 times.

Exercise 3

Ball3 220

Strengthens the gluteal muscle
Lying on your back, place your heels on the ball. Then move your hips slowly up and down, making sure you don‘t do a hollow back. Repeat the exercise about 20 times.

Exercise 4

Ball4 220

Stretches the shoulder muscles
Kneel in front of the Powerball and place both arms on the ball. Push your breastbone slowly towards the floor and turn the upper part of your body slowly from left to right. Perform the exercise about 10 times.

 

Exercises with the Powerball 2

Exercises for stretching and strengthening the muscles

Exercise 1

Rückenübung Powerball

Strengthens the lateral torso muscles
Sit upright on the Powerball. Hold your legs in a stable position a step apart. Raise your arms to shoulder level and bend them upright at the elbows. Now turn your body toward the rear along your longitudinal axis, alternately to either side. Keep your shoulders down and turn your head in line with your body. Repeat about 10 to 12 times each side. Do the exercise 3 times.

Exercise 2

Rückenübung Powerball

Strengthens your arms and all the torso muscles
Assume a press-up position with your legs on the Powerball. Make sure your hands are perpendicular under your shoulders. The middle of your body is straight and stable. Now assume a low press-up position, then push yourself up again. Repeat about 12 to 15 times. Do the exercise 3 times.

Exercise 3

Rückenübung Powerball

Strengthens the straight back extensor muscles
Take up a prone position over the Powerball ABS. Your legs are in an open, stable position. Lie with the all the upper part of your body over the ball. Hold your hands to the right and left of your head. Now raise your back until the upper part of your body is in line with your legs. Keeping looking straight down. Repeat 12 to 15 times. Do the exercise 3 times.

Exercise 4

Rückenübung Powerball

Stretches your complete chest / front of your torso
First sit on the ball, then roll slowly and with good control until you are lying on your back with the ball directly under your back and your head hanging down gently. Raise your arms at the side and enjoy the feeling when completely stretching your abdomen and chest muscles. Relax your shoulders so that your chest can open and stretch the muscles in the front of your body. Approx. 30 seconds.

 

Using the exercise mat

Simple functional exercises to strengthen the muscles.

Exercise 1

Matte1 220

Strengthens the side torso muscles
Lie down on your side, supporting yourself with your left arm; pull your left leg up at an angle. Stretch your right arm over your head. Lift and stabilise your hips. Hold the tension until your muscles start to tire. Then change to the other side.

Exercise 2

Rückenübung Gymnastikmatte

Trains the back muscles
In the quadruped position, stretch your right arm and left leg in the diagonal, looking at the floor. Repeat the exercise about 10 times, then change arms and legs..

Exercise 3

Rückenübung Gymnastikmatte

Stretches your back
Lie relaxed on your back and grasp your knees with both hands. Carefully pull your knees towards the upper part of your body. Hold the tension for one minute.

Exercise 4

Rückenübung Gymnastikmatte

Strengthens the gluteal muscle
Kneeling on the floor, bend the upper part of your body forwards and support yourself on your lower arms. Now push your left ankle vertically towards the ceiling, with the knee and foot joint angled at 90°. Repeat the exercise about twice per leg until the muscles start to tire.

 

Exercises on the exercise mat 2

Simple functional gymnastic exercises to strengthen your muscles

Exercise 1

Matte2 1 220

Half squat
Starting position: standing upright.
Exercise: keeping your body upright, push your pelvis back and slowly bend your knees to 90 degrees.
Variation: lock your hands behind your neck, do the exercise close to a wall or bend your knees even lower while keeping good control. Repeat 8 to 15 times.

Exercise 2

Matte2 2 220

Tabletop
Starting position:
all-fours.
Exercise: raise fi rst one arm, then one leg, then raise them across the diagonal, without changing your position.
Variation: bring the elbow and knee of the diagonal extremities together under your body. Repeat 8 to 15 times and do the exercise three times on each side.

Exercise 3

Matte2 3 220

Forearm press-up
Starting position: forearm press-up.
Exercise: Press-up on your forearms, shoulders and hip axis in stable parallel position. Hold position.
Variation: Raise arm or leg stretched from the fl oor. Repeat 8-15 times with three series on each side.

Exercise 4

Matte2 4 220

Thoracic spine rotation
Starting position: all-fours. Hands on the fl oor, shoulders pulling away from your ears, long neck, breastbone raised at the front.
Exercise: raise your arm to the side and rear. Your thumb points to the ceiling or to the rear, turn your head and thoracic spine so that you look at your hand, keeping the lower part of your body still. Repeat 16 times, then change sides.

 

4 exercises for in-between

They don‘t take much time, effectively prevent tension and compensate for posture that is often too rigid, e.g. when sitting.
Important: The stretching sensation is highly individual. When stretching, always hold your position when it begins to feel unpleasant and maintain the tension..

 Exercise 1a

 uebung1a 220

Stretching your shoulders. Brief stretching helps to prevent tension. To stretch your back and shoulders, stretch your arms upwards, grasp your left wrist with your right hand and pull your left arm to the right. Hold the tension for a few seconds, then change to the other side.

Exercise 1b

 uebung1b220

This is another exercise to stretch your shoulders. Stretch one arm out in front of you; with the other hand, grasp your upper arm and pull it over your body to the side. Hold the tension, then repeat for the other side.

Exercise 2

uebung2 220

Stretching your upper arms. Stretch your right arm over your head then bend it at the elbow; with your left hand, grasp your elbow joint and pull it towards your left shoulder. Hold the tension for about ten seconds, then repeat for the other side.

Exercise 3

uebung3 220

Stretching your shoulder and neck muscles. Stretch your arms away from your body and fold your hands. Bend your head forwards until you can clearly feel that you are stretching. Hold the tension.

Exercise 4

uebung4 220

Sit upright on a chair and stretch your arms forwards. Shake the Brasils for about 30 seconds with short, fast chopping movements. This trains the muscles of your upper arms and back.

 

Exercises on the bellicon mini-trampoline

Various back exercises.

Exercise 1

bellicon1 220

Jumping
Start with a jumping-jack movement, i.e. with each jump, spread your legs and arms away from your body, returning to your starting position with the next jump. Now keep your arms by your sides while stretching your legs. Change the rhythm again and now bounce with both legs..

Exercise 2

bellicon2 220

Twist
Make the bouncing more intensive and turn your legs alternately to the left and right each time you‘re in the air. Keep the upper part of your body still with your arms stretched out to the side. Now make the exercise more intensive by swinging your arms at the same time.  Gradually reduce the bouncing effect.

Exercise 3

bellicon3 220

Rotate
Start bouncing with both legs; keep turning your body through a quarter rotation to the left until you get back to your starting position. Now turn your body in the other direction. Make the exercise more intensive by turning half a rotation to the left and then to the right again. Repeat the exercise several times. Finish the exercise and gradually reduce the bouncing effect.

Exercise 4

bellicon4 220

Swing & breath
Lie on the trampoline, pull your legs up to your body and start to swing gently. Start to make a circular movement with your knees bent, in clockwise and counterclockwise direction. Now put your feet on the edge of the trampoline and place your hands on your abdomen. Breathe freely and deeply in and out.

 

Exercises with the FLEXI-BAR®

Holding the FLEXI-BAR: grasp the grip in the middle, with just one or both hands (depends on the exercise). Wrists in a neutral position. To protect your fi nger joints, hold the grip in your hand rather than just with your fingers. The important thing is to hold the grip loosely. Starting the vibration: start the FLEXI-BAR vibrating with small movements of your hand (in extension of your forearm). Short impulses should then keep the FLEXI-BAR vibrating (like swinging, here too it‘s a case of giving an impulse at the right moment in time). It is your arm that transfers the vibrations: if you can keep your arm rigid, this enlarges the vibration amplitude for more intensive training. The vibration time depends on your strength, endurance and coordination, which is exactly what you want to improve by exercising with the FLEXIBAR. It is quite normal to encounter diffi culties at the beginning (for about the fi rst 10 training units).

Exercise 1

flexi bar1 220

Chest opener
Starting position: stand with your feet wide apart, arms spread out to the side at shoulder height, grasp the FLEXIBAR® loosely in one hand and hold it parallel to your body.
Movement: out and in (for about 30-60 seconds, then change side).

Exercise 2

flexi bar2 220

Butterfl y front
Starting position: stand with your feet wide apart, hold the FLEXI-BAR® loosely with both hands in front of your body at chest height, grasping the grip from above.
Movement: forwards and backwards (for about 30-60 seconds).

Exercise 3

flexi bar3 220

Spine stretcher
Starting position: stand with your feet wide apart, grasp the FLEXIBAR® with both hands, interlokking your fingers, and hold it over your head with your arms stretched.
Movement: up and down (for about 30-60 seconds).

Exercise 4

flexi bar4 220

Releasing tension
Starting position: take one step forward, lift your rear heel from the floor; grasp the FLEXIBAR® loosely with the arm on the same side as your rear leg, thumb pointing to your thigh.
Movement: up and down parallel to your thigh (approx. 30 to 60 seconds, then change side).

Exercise 5

flexi bar5 220

Supination
Starting position: take one step forward, lift your rear heel from the floor; grasp the FLEXIBAR® with outer rotation (thumbs pointing upwards), elbows bent at approx. 90°.
Movement: start the movement loosely from your wrist, forwards and backwards (about 30-60 seconds).

Exercise 6

flexi bar6 220

Low hold right and left
Starting position: stand with your feet wide apart, grasp the FLEXIBAR® with both hands vertically in front of your body.
Movement: move the FLEXI-BAR® to the right and left (approx. 30-60 seconds).

Exercise 7

flexi bar7 220

Low squat
Starting position: low squat, grasp the FLEXI-BAR® with both hands from above, stretch your arms out in front at head height parallel to the floor.
Movement: forwards and backwards (for about 30-60 seconds).

 

Exercises with the Dynair Pro

Exercises for strengthening the muscles

Exercise 1

Dynair pro1 220

Strengthens all the muscles in your back, buttocks and at the back of your thighs
Lie down on your back with your knees bent and your heels on the Dynair Pro. Now slowly raise your buttocks so that your pelvis is in line with your knees. Hold this position and make sure your buttocks do not lose height. Then slowly lower your buttocks again. Repeat about 15 times.

Exercise 2

Dynair Pro2 220

Strengthens the abdomen muscles
Sit up straight on the Dynair Pro. Your body centre is slightly behind the middle of the ball cushion. Raise your hands to each side of your head and lean back slowly, stretching the upper part of your body. Breathe out as you lean back and in again as you straighten up. Repeat about 15 times. Do the exercise 3 times.

Exercise 3

Dynair Pro3 220

Strengthens the side torso muscles
Push yourself up sideways with your forearm on the Dynair Pro. Make sure that your elbow is positioned vertically under your shoulder on the middle of the cushion. Your pelvis points straight ahead and your body is in line. Now raise your upper arm and upper leg. Hold this position briefl y, then repeat about 10-15 times. Do the exercise 3 times on each side.

Exercise 4

Dynair Pro4 220

Strengthens your whole body
Turn the Dynair Pro so that the plate is at the top and assume a press-up position. Your body is stretched in line. Your abdomen muscles are activated. Move your bodyweight from right to left. Repeat 15 times each side. Do the exercise 3 times.

 

Exercises with the Dynair XXL

Exercises for strengthening and mobilisation

Exercise 1

DynairXXL1 220

Strengthens all the muscles in your back
Lie in a prone position on the Dynair XXL and bring your arms up over your head to the front. Tense your whole body, pulling the upper part of your body upwards and raising your feet from the floor. Now turn the upper part of your body alternately to the right and left. Include your head in the movement. Repeat about 15 times each side. Do the exercise 3 times.

Exercise 2

DynairXXL2 220

Strengthens the oblique muscles in your abdomen
Lie on your back with the upper part of your body on the Dynair XXL. Bend your knees with your feet fl at on the fl oor; put your hands behind your head for gentle support. Now raise the upper part of your body slightly and from this position, turn with good control to the right, back to the middle and to the left. Repeat about 15 times each side. Breathe evenly. Do the exercise 3 times.

Exercise 3

DynairXXL3 220

Strengthens the side torso muscles
Lie on your side on the Dynair XXL, with your pelvic bones positioned vertically. Rest your head on your lower arm which is stretched out. Now pull the upper part of your body up to the side. Repeat about 15 times for each side. Do the exercise 3 times alternately.

Exercise 4

DynairXXL4 220

Mobilising and strengthening your lower back
Sit in the middle of the Dynair XXL in an upright position with your legs loosely crossed. Now tip your pelvis to the right and left with good control. This brings your lowest costal arch close to the respective iliac crest. Repeat about 15 times each side. Do the exercise 3 times.

 

Exercises with the Jumper

Exercises for strengthening the muscles

Exercise 1

jumper1 220

Strengthens all your abdomen muscles
Lie on your back on the Jumper. Activate all your torso muscles and raise your extremities. Stretch your right leg out, while pulling your left leg in. At the same time, stretch your left arm over your head and position your right arm parallel to your body. Change over. Repeat about 15 times for each side. Do the exercise 3 times.

Exercise 2

Jumper2 220

Strengthens the muscles in your lumbar spine and at the back of your thighs
Lie down on your back with your knees bent and your feet on the Jumper. Now raise your buttocks. In this position, stretch one leg up to the front in extension of your thigh. Make sure your buttocks do not lose height. Repeat alternately about 10 times for each side. Repeatedl lower your buttocks in between. Do the exercise 3 times.

Exercise 3

Jumper3 220

Strengthens all your back muscles and legs
Turn the Jumper so that the black plate is at the top. Assume a press-up position and make sure you keep your body straight. Now bring one foot at a time up to the side of the Jumper and then put it back again. Repeat 10-15 times each side. Do the exercise 3 times.

Exercise 4

Jumper4 220

Strengthening the side torso muscles
Lie sideways on the Jumper. Use your forearm for support and make sure that your elbow is positioned vertically under your shoulder. The pelvis bones are positioned vertically. Now raise your closed, stretched legs working from your waist and then lower them again. Repeat 10-15 times. Do the exercise 3 times alternately.

 

Exercises with the Slashpipe

Exercises for strengthening the muscles

Exercise 1

slashpipe1 220

Kayaking
Muscle group: kayaking is an exercise for strengthening the muscles in your back and is used for warming up and cooling down.
Starting position: take one step forward, feet wide apart, hold the SLASHPIPE at shoulder width, arms slightly bent.
Movement: move the SLASHPIPE with a fl ourish from left to right. The exercise looks like kayaking.

Exercise 2

slashpipe2 220

Take one step forward
Muscle group: this is an exercise for strengthening the muscles in your legs and buttocks.
Starting position: stand with your feet wide apart, on your toes for your rear foot, looking straight ahead.
Movement: move your lower knee down but do not touch the floor. Do not push your front knee over your foot. Keep your back upright. Change sides.

Exercise 3

slashpipe3 220

Crunch
Muscle group: the classic exercise for your abdomen. The crunch is an exercise for strengthening the straight muscles in your abdomen. Starting position: lie on your back with your legs bent. SLASHPIPE in front of and over your body with your arms slightly bent.
Movement: Move the top part of your body to raise the SLASHPIPE, tensing the muscles in your abdomen.

Exercise 4

slashpipe4 220

Side tilt
Muscle group: the side tilt is an exercise for strengthening the oblique muscles in your abdomen and your back muscles.
Starting position: spinal column upright, stand with your feet wide apart, arms slightly bent, SLASHPIPE above your head.
Movement: sideways tilt of the SLASHPIPE to one side, as far as possible without feeling pain. Change sides.

 

Exercises with the Balance Pads

Exercises for mobilisation, stretching and stabilisation

Exercise 1

balancepad1 220

Arm/leg balance
Starting position: prone position, arms stretched out in front, legs open, toes pointing outwards.
Exercise: raise and lower the upper part of your body, arms and legs at the same time. Repeat 16 times.

Exercise 2

balancepad2 220

Stretching the hip flexors
Starting position: on all-fours, move one leg forward bent at the knee, hands on your buttocks.
Exercise: push buttocks toward the front heel, pulling down at the same time.
Variation: grasp your foot to move your calf towards your buttocks. Hold the position, then change sides.

Exercise 3

balancepad3 220

Inline lung with rotation
Assume inline lung position. Position your heel to form a line with your knee, put your hands at your neck and turn your torso through 90 degrees to the front leg.
Effect: stabilises the hip axis
Variation: close your eyes.
Duration: 15 to 30 seconds, then change legs.

Exercise 4

balancepad4 220

On your back
Lie on your back and stretch your back with very long arms.
Effect: stretches the chest muscles, mobilises the thoracic spine. Hold for 15 to 30 seconds.

 

Exercises with the Dynair Ballkissen Senso

Exercises for strengthening the muscles

Exercise 1

Ballkissen1 220

Strengthens all the muscles in your back, buttocks and at the back of your thighs
Go onto all-fours and put the ball cushion under one knee in the middle. Now raise the other leg and stretch it out to the back. Hold your pelvis and back straight, pulling your tummy button in firmly. Bounce your stretched leg 15 times gently up and down to the ceiling. Repeat 3 times for each side.

Exercise 2

Ballkissen2 220

Strengthens the back muscles
Sit up straight on the ball cushion. Your body centre is slightly behind the middle of the ball cushion. Now raise both feet from the fl oor and balance your body. Hold this position briefl y for about 10-15 seconds, then repeat about 15 times.

Exercise 3

Ballkissen3 220

Strengthens the oblique torso muscles
Sit in the middle of the ball cushion with your knees bent and your heels on the fl oor. Hold your back straight and activate your abdomen muscles. Hold an object between your hands at breastbone height and turn to the right and left, moving from the centre of your body. Keep your shoulders low, let your head follow the movement. Repeat about 15 times each side. Do the exercise 3 times.

Exercise 4

Ballkissen4 220

Strengthens the upper back muscles
Stand upright and hold the ball cushion in your hands at breastbone height. Make sure that your elbows point to the side in a line with your shoulders and that your shoulders are not raised. Now try to pull the ball cushion apart. This brings your shoulder blades closer to your spinal column. Repeat about 15 times. Lower and loosen your arms, then repeat 3 times.

 

Exercises with the Pendel Ball

Exercises for strengthening the muscles

Exercise 1

Rückenübung Pendel Ball

Strengthens all your rear muscles
Lie on your back in a bridge position with the upper part of your body on the Pendel Ball. Hold your hands to the right and left of your head. Now push the weight of your body over the Pendel Ball toward your feet. Hold your body tension and do not lower your buttocks. Repeat about 15 times. Do the exercise 3 times.

Exercise 2

Rückenübung Pendel Ball

Strengthens your abdomen muscles
Lie on your back on the Pendel Ball. Hold your hands to the right and left of your head and raise the upper part of your body slightly. Stay in this position and lift your legs alternately from the fl oor. Repeat about 15 times each side. Do the exercise 3 times.

Exercise 3

rückenübung Pendel Ball

Strengthens all the torso muscles
Assume a press-up position with your legs on the Pendel Ball. Make sure that the middle of your body is fi rm and stable and push yourself up from your shoulder joints. Now pull your calves in – the Pendel Ball comes closer – then stretch your legs out again to the starting position. Repeat about 10-15 times. Do the exercise 3 times.

Exercise 4

Rückenübung Pendel Ball

Strengthens all the torso muscles, legs
Sit upright on the Pendel Ball. Hold your legs in a stable position a step apart. Stretch your arms turned outwards. Now stand up from this position with good control, then sit down on the Pendel Ball again. The upper part of your body remains stable. Your abdomen muscles are activated. Repeat about 15 times. Do the exercise 3 times.