Benchmark schema Izer (dankzij trainer Michell Klaring)

Exercise  10 minuten huisarts oplaadtraining

1 min: ademhaling: gesloten ogen , buikademhaling

15 sec rust

1 min: 8 x onderkin maken (30 sec)

           Onderkin en wisselend rechts / links kijken

15 sec rust (van mobiliseren naar activeren!)

1 min: 15 sec voorhoofd duwen 15 sec achterhoofdduwen 10 sec zijkant rechts en 10 sec zijkant links

15 sec rust Schouders

1 min 15 sec schouders naar voren en 15 sec schouders naar achteren (30

          30 sec appelsplukken

15 sec rust Bolle/Holle rug

1 min    30 sec vuist in hand en strekken (bol) 8x

             30 sec duimen naar buiten draaien (lage schouders) 8x

15 sec rust Heupen/ Benen

1 min   30 sec draaien heupen steeds grotere rondjes

           30 sec kniehef rechts en links

Afsluiting Brugger oefening onderkin en duimen naar buiten 30 sec

Brugger Exercise for Upper Extremities

To achieve the starting position:

1. Stand up straight with your hands up at shoulder level, palms facing away from you and band draped across your thumbs in front of your wrists. Leave about two feet of band slack in front of you.
2. Turn your palms toward you so the band is still draped across your thumbs.
3. Bring your hands over the top of the band and under so that the band is wrapped around your hands.
4. Your hands should now be in front of you, palms facing one another, thumbs up, elbows at 90 degrees.

Exercise:

1. Pull your thumbs up further.
2. Spread your fingers apart.
3. Extend your wrists.
4. Turn your palms up.
5. Pull your hands apart by rotating your shoulders externally.
6. Straighten your elbows.
7. Pull your arms behind you.

Perform this exercise slowly taking a full 4 seconds to bring your hands back, hold for 2 seconds and take a full 4 seconds to come back to the starting position with your elbows bend, hands in front of you. Repeat this for 2 minutes or until you feel you are no longer able to complete the repetitions smoothly as instructed.