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D / ONTSPANNING
D 01 Schouder en nek
Kniel voor de VP met de armen naar voren uitgestrekt
op de plaat. Houd de rug en nek recht. Trek nu het
bovenlichaam achteruit, de armen blijven op de plaat.
Deze oefening ontspant het gebied van de nek en
schouders.
D 02 Onderrug
Ga met de rug naar de VP zitten, met de rug tegen de plaat
geleund en met opgetrokken benen. Trek de oefenmat
tussen de rug en de VP. Ontspan door de trillingen (met
name in de onderrug). Als u harder tegen de plaat leunt,
wordt het effect intensiever.
D 03 Bovenlichaam
Ga met de rug naar de VP zitten. Trek de benen op en
leg de onderarmen op de plaat. Houd uzelf in evenwicht
met de ellebogen en duw uzelf weg van de VP weg
met de onderarmen. Houd de nek en de rug recht en
trek de schouders naar achteren. De trilling zorgt voor
ontspanning van het bovenlichaam.
D 04 Rug
Ga op een kussen op de trilplaat zitten. De benen zijn
voor de VP gekruist. Leg de kin op de borstkas en laat het
bovenlichaam naar voren inzakken. De trilling ontspant
uw rug, heup en dijbenen.
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