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Calf-Achilles Stretch
Leun tegen een muur met je linkerbeen voor je
rechterbeen en je armen naar voren. Houd uw
rechterbeen recht en uw linkervoet op de grond; buig
vervolgens het linkerbeen en leun naar voren door uw
heupen naar de muur te bewegen. Houd vast en
herhaal dit aan de andere kant voor 15 seconden.
Schoulder Lift
Til je rechterschouder één tel naar je oor toe. Til dan uw
linkerschouder één tel op, terwijl u uw rechterschouder laat
zakken.
Toe Touch
Buig langzaam voorover vanaf uw middel en laat uw
rug en schouders ontspannen terwijl u zich naar uw
tenen toe uitstrekt. Reik zo ver mogelijk naar
beneden en houd 15 seconden vast.
Side Stretch
Open je armen naar de zijkant en blijf ze optillen tot
ze boven je hoofd zijn. Reik je rechterarm zo ver
mogelijk naar boven, naar het plafond toe. Voel de
strekking van uw rechterzijde. Herhaal deze actie
met uw linkerarm.
14


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