When we move, the stability of the spine is reflexive, i.e. unconscious. In everyday life, we cannot control our core stability voluntarily.
That is why we should train this core control. If the brain, i.e. the spinal cord, is protected by good core stability (the spinal cord is the extension of our brain and runs in the vertebral canal),
then we feel safe, we are more mobile, we dare to move more in space!
Have fun with perceiving and moving!
You can use the new Brasil berry anywhere and at any time: at home for home fitness, in the home office for an active break, outdoors when walking or jogging, or when travelling. The special Senso nubs simulate your perception and promote blood circulation!
Single-leg stand
Eye-hand coordination, stabilisation, balance.
Throw and catch a Brasil with one hand, perform small mini moves with the other hand.
Before practising the other side, notice your position for a moment!
How different do the sides feel now? Do 2-3 sets per side for 20 seconds.
Closed stance with open toes
Mobilisation thoracic spine, shoulder joints
Stretch both arms above the head. Alternating with the exhalation, swing the right and left arm deeply in front of the body.
Lean the upper body to the right and left. Do 10-15 times per side.
Mobilisation of the thoracic spine
Extend both arms to the side. Now inhale and swing both arms forward.
Slightly hyperextend the thoracic spine. Exhale and open the arms again. 10-15 repetitions.
Lunge
Strengthening the deep torso muscles, the leg muscles.
Hold both arms at right angles in front of the body. Now perform mini moves and turn the upper body to the side of the front leg at the same time.
For 20 seconds per side, 2-3 sets.
Strengthening the back extensor muscles and balance
Stand in a closed stance, lowering the buttocks backwards. Keep the back straight!
Now extend both arms in extension of the upper body and perform mini moves (opposite movements).
For 20 seconds, 2-3 sets.
Knee stand
Stabilisation of the centre of the body
Extend one leg to the side. Now move the arms from right to left in a large mill movement.
Lean the upper body to the right and left side. Do 10-15 repetitions per side.
Quadruped stand
Stabilisation of the body centre, balance
Stretch one leg back and the opposite arm towards the ceiling.
Perform mini moves. For 20 seconds per side, 2-3 sets.
Quadruped stand
Mobilisation of the spine, relaxation of the back.
Place the Brasil on the floor and roll back and forward with the hands.
While doing this, round and stretch the back alternately. Repeat this sequence of movements for about 1 minute.
… or simply hulling and shaking the Brasil at the same time! This promotes coordination and is fun!
Author: Gabi Fastner
-
Präha: Why targeted training before surgery is so importantSurgery is always a challenge for the body. Whether it is the knee, hip, shoulder or spine – every procedure means stress for the tissue, a phase of immobilization and then the arduous reconstruction. What many do not know: How well the body regenerates after surgery depends decisively on how well it was prepared beforehand. This is exactly where prehabilitation comes in – the preoperative phase in which targeted training sets the course for a better healing process.Mehr lesen -
Daily Back Exercises: More Strength, Less Tension, Better Body AwarenessA strong back does not happen by chance. It develops through regular, well-dosed movement – and through exercises that target exactly where we often do too little in everyday life: stability, mobility, and conscious body awareness. Back exercises do not have to be complicated or time-consuming. Just a few minutes a day can provide noticeable relief and offer long-term protection.Mehr lesen -
Get Fit for Spring Outings: Stability & Strength for Hiking, Running, and CyclingAs the days get longer and temperatures rise, we are almost automatically drawn outside. The first hiking trails become accessible again, running shoes are ready, and the bicycle is waiting to finally be taken out of its winter rest. But as great as the motivation in spring may be – the body often needs a moment to find its rhythm again. This is exactly where the real preparation for the outdoor season begins: with stability, strength, and mobility.Mehr lesen -
Exercise builds strength: How we can encourage children to be more active through playChildren naturally move in a very instinctive way. They run, jump, climb, balance – and discover the world in the process. But in the everyday life of many families, reality looks different: long periods of sitting at school, homework, digital media, and a tightly scheduled daily routine often cause natural movement to shrink. Yet movement is not only important for physical development, but also for concentration, self-confidence, and emotional stability.Mehr lesen -
Saxon Health and Sports Academy 2026Driving Innovation in Modern Health and Sports June 6, 2026, marks the return of the event. The Saxon Health and Sports Academy invites professionals and interested individuals to an inspiring day of continuing education in Dresden.Mehr lesen -
Start with a home workout—and make exercise a regular part of your daily routine.Getting started with training does not begin with perfection, but with a simple principle: consistency beats intensity. Especially in everyday life, which is often full, hectic, and unpredictable, movement quickly becomes secondary. Yet this is exactly where the key lies: When movement becomes a natural part of your day, not only your body changes – but your overall well-being as well.Mehr lesen -
Heavy Legs? – How the TOGU Senso Vein Trainer can helpHeavy legs, feelings of tension, or tired calves in the evening – many people are familiar with this unpleasant problem. Those who sit or stand a lot, or who get little exercise, quickly notice that their legs become heavy and swollen. The cause can sometimes be a weakness in venous function: the blood doesn't flow back optimally, it pools in the legs – and this leads to the typical feeling of heaviness.Mehr lesen -
Trust built over generations – 70 years of TOGUWhat connects top international athletes with amateur athletes, therapy patients, and bright children? They all train or play with TOGU's air-filled products. The developments over the company's 70-year history, such as the Moonhopper®, the Aero-Step®, the TOGU Jumper®, the Dynair® Ball Cushions®, and the Powerball® ABS® exercise balls from this Upper Bavarian creative powerhouse, have long since convinced experienced physiotherapists, sports scientists, trainers, and above all, countless satisfied users of their effectiveness. This worldwide success is also based on the company's strong regional roots. Not only in terms of its extensive product portfolio, but especially in terms of its sense of responsibility, the company has been guided since its founding in 1956 by the motto: Tradition behind it – future in sight.Mehr lesen -
Physiotherapeutic Work with TOGU Products in Animal TherapyIn my daily work with horses and dogs, one aspect is always at the center of my approach: functional movement, body awareness, and sustainable stability. As a physiotherapist and osteopath, I do not work in a purely symptom oriented way, but focus on underlying causes. The goal is to restore physiological balance and support the body’s natural ability for self regulation. It is precisely at this point that the products of TOGU Animal come into use.Mehr lesen -
Get fit for spring: Start the running season in good health with the TOGU Runner's Senso® Motor Skills Workout SetWhen nature awakens, the sun shines longer and temperatures rise, for many people the most beautiful time of the year begins: running season. Whether ambitious runners or recreational joggers – the first run after winter often feels liberating. But especially now, it is crucial not to simply throw the body “in at the deep end,” but to prepare it in a targeted way. Joints, muscles, and fascia need activation and care so that the joy of running lasts for a long time.Mehr lesen -
Menopause: Why exercise—and especially balance training—is worth gold right nowMenopause is a phase of life that every woman experiences – and one that is often accompanied by many changes. Hot flashes, sleep disturbances, mood swings, weight gain, or an altered body awareness are among the typical companions. At the same time, it is a phase in which women can gain an enormous amount: more body awareness, more strength, more stability, and a new understanding of their own needs.Mehr lesen -
Mit TOGU und “Beweg dich schlau! Von Felix Neureuther” wird die Familie zum Team!Bewegung darf Spaß machen, denn nur so bleibt man ein Leben lang dabei – deshalb bringt “Beweg dich schlau! Von Felix Neureuther” (BDS) die gesamte Familie in Bewegung – spielerisch und mit viel Spaß.Mehr lesen