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D 4. Dehnung der Nackenmuskulatur
Im Stand oder geradem Sitz den rechten Arm Richtung Boden ziehen. Den
Kopf zur linken Seite neigen. Der Kopf bleibt dabei mit Blickrichtung nach
vorn, so dass das linke Ohrläppchen Richtung
Schulter zeigt. Anschließend
Seitenwechsel.
Gedehnte Muskulatur: Nackenmuskulatur
GB 4. Stretch exercise for the shoulder muscles
In a standing or upright seated position, pull the right arm towards the
floor. Tilt the head to the left hand side. The head is not turned, the eyes
look straight ahead, so that the left ear moves towards the shoulder.
Benefits: Shoulder and neck muscles
F 4. Etirement des muscles des épaules
En positon debout ou assis, tendez votre bras droit vers le sol, inclinez
la tête sur le côté gauche, le regard reste fixe vers l’avant, votre oreille
gauche essaie de toucher l’épaule. Changez de côté une fois le premier
mouvement terminé.
Muscles sollicités : Muscles de la nuque
NL 4. Rekken voor de schouderspieren
Staande of in rechte zitpositie de rechte arm richting bodem trekken. Het
hoofd naar de linke hand neigen. Het hoofd blijft daarbij met blikrichting
naar voren zodat het linke oorlelletje richting schouder wijst. Aansluitend
zijde wisselen.
Effect: nekspieren
E
4. Estiramiento para la musculatura escapular
En posición erecta o sentado rectamente estirar el brazo derecho hacia
el suelo. Inclinar la cabeza hacia el lado izquierdo. Mantener la cabeza
mirando hacia adelante de forma que el lóbulo de la oreja izquierda
indique hacia el hombro izquierdo. A continuación, repetir el ejercicio
con el otro lado.
Efecto sobre: la musculatura cervical
I
4. Stiramento della muscolatura delle spalle
In posizione eretta oppure stando seduto con le busto eretto tirare il braccio
destro verso il suolo. Abbassare la testa verso la sinistra. La direzione
dello sguardo rimane verso l’avanti così che il lobo dell’orecchio sinistro
indica verso la spalla sinistra. Poi cambiare il lato.
Effetto: muscolatura della nuca
PL 4. Rozciąganie mięśni karku
Stojąc lub siedząc wyprostowanym wyciągnąć prawe ramię w kierunku
ziemi. Głowę przechylamy w lewą stronę. Głowa pozostaje przy tym
zwrócona wzrokiem do przodu tak, że lewy płatek ucha jest skierowany
w stronę barku. Następnie zmieniamy stronę.
Rozciągane mięśnie: mięśnie karku
P 4. Alongar os músculos do pescoço
Em ou sentado, com as costas direitas, puxe o braço direito em
direcção ao chão. Incline a cabeça para o lado esquerdo. Não vire a
cabeça e olhe sempre em frente, a fim de levar a orelha esquerda em
direcção ao ombro. De seguida, repita para o outro lado.
Músculos alongados: músculos do pescoço
DK 4. Udstrækning af muskulaturen i nakken
Stå eller sid med ret ryg og træk den højre arm ned mod gulvet. Bøj hove-
det mod venstre. Du kigger stadig fremad, at den venstre øreflip viser
ned mod skulderen. Skift side.
Muskulatur, der strækkes ud: Muskulaturen i nakken
CZ 4. Protažení šíjového svalstva
Ve stoji nebo vzpřímeném sedu táhněte pravou ruku směrem k podlaze.
Hlavu nakloňte k levé straně. Hlava přitom zůstává ve směru pohledu
vpřed, takže levý ušní boltec směřuje směrem k rameni. Návazně vyměňte
stranu.
Protahované svalstvo: Šíjové svalstvo
TA_TERGO_2011_Standard.indd 10 10.06.11 12:19
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