Dehnübungen für mehr Beweglichkeit mit der Sprossenwand

Stand facing the wall bars and lift one leg straight up so that the foot rests on a rung. The height of the rung should be such that you feel a stretch on the underside of the leg. Your supporting leg is slightly bent to maintain balance. Gently tilt your upper body forward to increase the intensity of the stretch.

Hold for 20-30 seconds, 2-3 sets per side

This exercise is perfect for stretching your back after training. Stand facing the wall bars, place your hands on a rung that is at hip height, and then push your hips back. You bring your head down between your arms. This position gently stretches your back and shoulder blades and promotes flexibility

Hold for 20-30 seconds, 2-3 sets

Ideal for relaxation and stretching after long hours at a desk or an intense upper body workout, this exercise helps relieve tension in the shoulder and triceps areas. Stand to the side of the wall bars. Bend the arm closest to the wall at the elbow joint so that your forearm is vertical. Now lean it against a rung so that you feel a stretch in the shoulder and back upper arm area (triceps). This exercise helps relax the muscles around the shoulders and along the arms and promotes mobility in these areas.

Hold for 20-30 seconds, 2-3 sets per side

Stand sideways to the wall bars and place one leg on the side of a rung to create a stretch in the inside of your leg. The other foot stays on the ground. Keeping your body straight, lean slightly into the stretch to increase the intensity. Note: Make sure your upper body remains upright and the stretch is gentle to avoid overstretching.

stretch for 20-30 seconds; 2-3 sentences on both sides