{"id":4916,"date":"2024-06-24T14:34:38","date_gmt":"2024-06-24T12:34:38","guid":{"rendered":"https:\/\/deruggesteun.nl\/?p=4916"},"modified":"2025-03-31T14:44:28","modified_gmt":"2025-03-31T12:44:28","slug":"recht-je-rug-nederland-plezier-in-bewegen-voor-iedereen","status":"publish","type":"post","link":"https:\/\/deruggesteun.nl\/en\/recht-je-rug-nederland-plezier-in-bewegen-voor-iedereen\/","title":{"rendered":"Straighten your back Netherlands: Fun in Exercise for Everyone"},"content":{"rendered":"<p style=\"text-align: center;\">Welcome to &#8220;Straighten Your Back Netherlands,&#8221; a program designed to help children improve their back health and prevent back pain. By doing daily exercises, children can improve their posture and become stronger. This program is divided into three parts: The Stars for warm-up, The Flying Friends for good posture, and Balance for equilibrium as a conclusion.<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">The Exercises:<\/h3>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\">1. The Stars<\/h4>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-4924\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/2RechtjerugKids-273x300.jpg\" alt=\"\" width=\"273\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/2RechtjerugKids-273x300.jpg 273w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/2RechtjerugKids.jpg 317w\" sizes=\"(max-width: 273px) 100vw, 273px\" \/><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Slanted Star<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Spread your arms and legs as if you are a star.<\/li>\n<li>Breathe deeply as you slowly stretch one arm above your head and let the other arm slide down along your side.<\/li>\n<li>Bend your star to the other side.<\/li>\n<li>Relax at the end of the exercise and don\u2019t forget to breathe!<\/li>\n<li>Perform the exercise 2 times on each side.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Twisting Star<\/strong><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-4926\" style=\"font-size: 1rem;\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/4RechtjerugKids-258x300.jpg\" alt=\"\" width=\"258\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/4RechtjerugKids-258x300.jpg 258w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/4RechtjerugKids.jpg 312w\" sizes=\"(max-width: 258px) 100vw, 258px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Stand like a star again.<\/li>\n<li>Turn your head so that you look at one hand.<\/li>\n<li>Relax in this position and count to two.<\/li>\n<li>Don\u2019t forget to breathe!<\/li>\n<li>Perform the exercise 2 times on each side.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Dancing Star<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-4928\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/5RechtjerugKids-196x300.jpg\" alt=\"\" width=\"196\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/5RechtjerugKids-196x300.jpg 196w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/5RechtjerugKids.jpg 280w\" sizes=\"(max-width: 196px) 100vw, 196px\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4929\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/6RechtjerugKids-196x300.jpg\" alt=\"\" width=\"196\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/6RechtjerugKids-196x300.jpg 196w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/6RechtjerugKids.jpg 279w\" sizes=\"(max-width: 196px) 100vw, 196px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Spread your arms and legs as if you are a star.<\/li>\n<li>Move one elbow across your body as you lift the opposite knee.<\/li>\n<li>Try to touch your knee with your elbow.<\/li>\n<li>Now bring your other elbow across your body as you lift the opposite knee.<\/li>\n<li>Repeat this exercise 15 times.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\">2. The Flying Friends<\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Eagle<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4930\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/7RechtjerugKids-212x300.jpg\" alt=\"\" width=\"212\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/7RechtjerugKids-212x300.jpg 212w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/7RechtjerugKids.jpg 325w\" sizes=\"(max-width: 212px) 100vw, 212px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Raise your arms to the sides and pull your shoulder blades together.<\/li>\n<li>Breathe in and bring your arms slowly above your head and clap your hands.<\/li>\n<li>Breathe out and lower your arms slowly.<\/li>\n<li>Perform this exercise 5 times in a row.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Hummingbird<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4931\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/8RechtjerugKids-196x300.jpg\" alt=\"\" width=\"196\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/8RechtjerugKids-196x300.jpg 196w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/8RechtjerugKids.jpg 318w\" sizes=\"(max-width: 196px) 100vw, 196px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Raise your arms to the sides and pull your shoulder blades together.<\/li>\n<li>Turn your palms upward.<\/li>\n<li>Make small backward circles with your arms and hands.<\/li>\n<li>Bend from left to right while continuing to make the circles.<\/li>\n<li>Perform this exercise for 10 counts.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Butterfly<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4932\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/9RechtjerugKids-234x300.jpg\" alt=\"\" width=\"234\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/9RechtjerugKids-234x300.jpg 234w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/9RechtjerugKids.jpg 335w\" sizes=\"(max-width: 234px) 100vw, 234px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Place both hands on the back of your neck, behind your head.<\/li>\n<li>Slowly bring your elbows backward.<\/li>\n<li>Gently and slowly push your head against your hands and count to two.<\/li>\n<li>Relax and breathe in and out.<\/li>\n<li>Repeat this exercise 3 times.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: center;\">3. Balance<\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Tightrope Walker<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4934\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/11RechtjerugKids-294x300.jpg\" alt=\"\" width=\"294\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/11RechtjerugKids-294x300.jpg 294w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/11RechtjerugKids.jpg 373w\" sizes=\"(max-width: 294px) 100vw, 294px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Pretend the floor is a tightrope high up in the air.<\/li>\n<li>Take a step forward on the tightrope.<\/li>\n<li>Ensure your knee is above your ankle and not over your toes.<\/li>\n<li>Stay balanced for 20 counts!<\/li>\n<li>Repeat the exercise with your other leg in front.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Rocker<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4935\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/12RechtjerugKids-273x300.jpg\" alt=\"\" width=\"273\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/12RechtjerugKids-273x300.jpg 273w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/12RechtjerugKids.jpg 364w\" sizes=\"(max-width: 273px) 100vw, 273px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Ensure your feet are wider than your shoulders.<\/li>\n<li>Slowly turn your body from one side to the other.<\/li>\n<li>Let your arms swing loosely while you shift your weight from one leg to the other.<\/li>\n<li>Continue while counting to 15.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>The Triangle<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4936\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/13RechtjerugKids-168x300.jpg\" alt=\"\" width=\"168\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/13RechtjerugKids-168x300.jpg 168w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/13RechtjerugKids.jpg 352w\" sizes=\"(max-width: 168px) 100vw, 168px\" \/><\/p>\n<ul style=\"text-align: center;\">\n<li>Stand like a champion.<\/li>\n<li>Spread your arms and legs as if you are a star.<\/li>\n<li>Bend to one side and support yourself with your elbow on your knee.<\/li>\n<li>Breathe in and slowly raise your other arm above your head so your body forms a triangle.<\/li>\n<li>Feel the stretch in your body.<\/li>\n<li>Count to 10 and repeat on the other side.<\/li>\n<li>Shake out your arms and legs while counting to 15.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4939\" src=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/14RechtjerugKids-252x300.jpg\" alt=\"\" width=\"252\" height=\"300\" srcset=\"https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/14RechtjerugKids-252x300.jpg 252w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/14RechtjerugKids-500x596.jpg 500w, https:\/\/deruggesteun.nl\/wp-content\/uploads\/2024\/06\/14RechtjerugKids.jpg 588w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\">Conclusion<\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">With the guidance of Jara and Joep, children can easily learn these daily exercises to promote the health of their back, improve their posture, and prevent back pain. Regular training enhances balance, strength, and flexibility of the back and spine.<\/p>\n<p style=\"text-align: center;\">Follow these exercises and help your child stay healthy and strong!<\/p>\n<p style=\"text-align: center;\">Remember Jara\u2019s relaxation exercises. You\u2019re doing great!<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<p style=\"text-align: center;\">For more information or to book an appointment, visit <a href=\"https:\/\/deruggesteun.nl\/afspraak\/\" target=\"_new\" rel=\"noreferrer noopener\">this page<\/a> or contact us via <a href=\"https:\/\/deruggesteun.nl\/contact\/\" target=\"_new\" rel=\"noreferrer noopener\">our contact page<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to &#8220;Straighten Your Back Netherlands,&#8221; a program designed to help children improve their back health and prevent back pain. By doing daily exercises, children can improve their posture and become stronger. This program is divided into three parts: The Stars for warm-up, The Flying Friends for good posture, and Balance for equilibrium as a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4952,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_vp_format_video_url":"","_vp_image_focal_point":[],"footnotes":""},"categories":[28],"tags":[],"class_list":["post-4916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chiropractische_technieken_en_behandelvoordelen"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"en","enabled_languages":["nl","en"],"languages":{"nl":{"title":true,"content":true,"excerpt":false},"en":{"title":true,"content":true,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/posts\/4916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/comments?post=4916"}],"version-history":[{"count":0,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/posts\/4916\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/media\/4952"}],"wp:attachment":[{"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/media?parent=4916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/categories?post=4916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/deruggesteun.nl\/en\/wp-json\/wp\/v2\/tags?post=4916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}