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TENEN AANRAKEN
Buig je bovenlichaam langzaam naar voren en probeer je tenen aan te raken met je beide
handen. Probeer zover mogelijk te reiken en laat uw rug en schouders los. Hou deze positie
20-30 seconden indien mogelijk.
ACHTERSTE DIJSPIEREN VERLENGEN
Ga op de vloer zitten en strek uw rechterbeen. Buig je linkerbeen en plaats uw voet op uw
rechterkant bovenbeen. Nu proberen je rechtervoet te bereiken met je rechterarm. Hou deze
positie 30-40 seconden indien mogelijk
KUITSPIEREN EN ACHILLESPEES REKKEN
Leun met uw handenpalmen tegen een muur en plaats uw rechtervoet met gestrekte knie
zover mogelijk naar achteren. Uw linkerbeen is gebogen de linkerknie bevindt zich ongeveer
onder uw bekken. Beweeg nu uw heupen in de richting van de muur zodat u voelt hoe uw
rechter kuitspier word gerekt. Til daarbij de hiel niet op, houd deze houding ongeveer 15
seconden vast. Herhaal de oefening vervolgens met uw linkerbeen.
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