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Strekken van de binnenste spieren van het
bovenbeen:
ga op de grond zitten en buig uw benen tot een
hoek waarin de voetzolen elkaar raken en waarbij
uw knieën naar buiten wijzen. Trek uw voeten nu
zo ver mogelijk naar uw lichaam toe, en houd
daarbij contact met de vloer. Druk uw knieën
langzaam naar beneden. Houd deze houding 15
seconden lang vast.
Zijwaarts strekken:
strek uw armen naar boven uit. Probeer nu uw
rechterarm zo ver mogelijk opwaarts uit te
strekken, waarbij u voelt hoe uw rechterzij wordt
gerekt. Houd deze positie even vast. Herhaal de
oefening vervolgens met uw linkerarm.
Rekken van de kuitspieren en de achillespees.
Leun met uw handpalmen tegen een muur en
plaats uw rechtervoet met gestrekte knie zo ver
mogelijk naar achteren. Uw linkerbeen is
gebogen, de linker knie bevindt zich ongeveer
onder uw bekken. Beweeg nu uw heupen in de
richting van de muur, zodat u voelt hoe uw rechter
kuitspier wordt gerekt. Til daarbij de hiel niet op.
Houd deze houding 15 seconden lang vast.
Herhaal de oefening vervolgens met uw
linkerbeen.
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