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The effect of neuroathletics can be checked using various tests/drills in the areas of mobility, balance, strength/muscle contraction and coordination. We show you some quick and easy tests in the area of mobility and balance here.
Contents
How does neuroathletic exercise work?
1. Agility
2. balance
How does neuroathletic exercise work?
One of the many positive things about neuro-centered training is that our nervous systems are incredibly responsive. In this way, we receive immediate feedback on every exercise we carry out, whether it is good for us or not. The aim of all neuro exercises is to achieve a lasting positive effect. After completing the exercise, will I feel better, will my mobility improve, or will I be able to perform better? In neurotraining, it is important to keep checking this. There is no general statement about the effect of individual exercises, it is very individual for each person.
Important: At the beginning of each exercise, we recommend the upright, neutral position:
- Hip-narrow foot position, facing forward
- Upright posture: spine long but loose - chin slightly curled - back of head pulls up
- Looking straight ahead and relaxed
- Flowing breathing
1. Agility
shoulder mobility
- Raise arm to side and bend elbow 90°
- shoulder stays low
- In this position, move the arm up (photo 1) and down (photo 2) from the shoulder joint
- Wrist remains in extension of forearm (do not bend)
- Do the test on both sides and note the range of motion
- The side with the poorer mobility is well suited for the re-test after the exercise
trunk rotation
- Extend your arms in front of your body
- palms together
- Slowly rotate upper body
- The hip stays straight
- Do the test on both sides and note the range of motion
- The side with the poorer mobility is well suited for the re-test after the exercise
neck mobility
- Slowly tilt your head sideways towards your shoulders
- Do the test on both sides and note the range of motion
- The side with the poorer mobility is well suited for the re-test after the exercise
finger-to-floor distance
- Let your arms hang loosely
- Slowly bend your upper body forward
- Knees stay straight
- Perceive range of motion (distance between finger and floor).
- The side with the poorer mobility is well suited for the re-test after the exercise
2. balance
All of the following balance tests start in a neutral position. Positions should be held stable for 15-20 seconds. Start with open eyes. If that goes well, repeat the exercise with your eyes closed. If there are significant uncertainties (swaying, strong activity of the foot and leg muscles) during an exercise/position, this is a good exercise for the re-test. The exercise that can just about be carried out stably is chosen.
Stand shoulder-width apart (eyes open / eyes closed)
Closed stance (eyes open / eyes closed)
Tandem stand (eyes open / eyes closed)
One-leg stand (eyes open / eyes closed)
