Collection of ExercisesSports Hall – Bewegen trotz Dispens

Don’t sit – stay fit

Categories 1 to 3 show exercises which can be practised whilst injured using those parts of the body that are not affected (e.g. if the upper limbs are injured then exercises for the lower limbs or the trunk can be utilised).
Categories 4 to 9 show exercises that can be practised in spite of the symptoms and complaints described by the student.
The category ‘menstrual problems’ contains specially compiled exercises (55-59) that can also be performed when suffering from endometriosis. According to gynaecological specialists, all other exercises in the ‘menstrual symptoms’ category can also be performed when experiencing endometriosis symptoms.

Categories:

All 1 Lower limbs 2 Upper limbs 3 Trunk 4 Headache 5 Menstruation 6 Non-specific back-pain 7 Cold infection without fever 8 Allergies 9 Sickness without vomiting

00 Categories

01 Lat-pull

02 Rowing

03 Bicycle ergometer

04 Walking

05 Lift the weights

06 Bench press

07 Throw in

08 Inward arm rotation

09 Outward arm rotation

10 Butterfly

11 Lateral abdominal curls

12 Cobra

13 Frog

14 Squats

15 Foot marathon

16 Telemark

17 Leg raises – Standing

18 Sideways leg raises – Lying

19 Standing Leg pull

20 Cross – leg raises – Lying

21 Hip raises – easy

22 Hip raises – intensive

23 Heel raises

24 Single leg heel raises

25 Rolling Pin

26 Shoulder circles

27 Javelin thrower

28 Double hand-clapping

29 Arm pulls

30 Neck stretches

31 Shoulder raises

32 Lower back stretches

33 Stretching sideways – Lying

34 Trunk rotation

35 Bending sideways

36 Round back – hollow back

37 Hamstring stretch

38 Calf Stretch

39 Side lunge

40 Front lunge

41 Thigh stretch

42 Juggling

43 Bouncing a ball

44 Bouncing two similar balls

45 Bouncing two different balls

46 Balancing on one leg

47 T- Balance

48 Dreaming policeman (easy)

49 Dreaming policeman (medium)

50 Dreaming policeman (difficult)

51 Target throw

52 Breathing exercise

53 Foot massage

54 Cowboy

55 Arm and leg lifter

56 Climbing Stairs

57 Dog – cat mouvement

58 Cobrastretch

59 Hula Hoop

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Download of all exercises: -> Download