{"id":3270,"date":"2024-12-11T01:17:38","date_gmt":"2024-12-11T00:17:38","guid":{"rendered":"https:\/\/vieassociative.be\/actualites\/six-etirements-pour-aider-votre-dos-raide-a-se-sentir-et-a-mieux-bouger\/"},"modified":"2024-12-11T01:17:38","modified_gmt":"2024-12-11T00:17:38","slug":"six-etirements-pour-aider-votre-dos-raide-a-se-sentir-et-a-mieux-bouger","status":"publish","type":"post","link":"https:\/\/vieassociative.be\/actualites\/six-etirements-pour-aider-votre-dos-raide-a-se-sentir-et-a-mieux-bouger\/","title":{"rendered":"Six \u00e9tirements pour aider votre dos raide \u00e0 se sentir et \u00e0 mieux bouger"},"content":{"rendered":"<div class=\"mx-auto mt-8 w-full max-w-4xl\">\n<div id=\"video-container-sS2yFw7T2WY\"><\/div>\n<\/div>\n<p>Les raisons de la sensation d\u2019inconfort le long du dos sont assez complexes, mais rester trop assis ou rester trop longtemps dans la m\u00eame position peut faire partie des coupables modernes. Si votre dos est raide et manque de flexibilit\u00e9 (en particulier dans le haut du dos), essayez ces \u00e9tirements propos\u00e9s par les gens flexibles de GMB Fitness. <\/p>\n<div class=\"mx-auto my-6 flex max-w-3xl flex-col overflow-hidden rounded-md border border-gray-300 sm:flex-row sm:items-center\">\n<div class=\"p-4\">\n<p>                Comment rester assis toute la journ\u00e9e endommage votre corps et comment y rem\u00e9dier Lire la suite\n        <\/p><\/div>\n<\/p><\/div>\n<p>Comme le note l&rsquo;article de GMB\u00a0:<\/p>\n<blockquote>\n<p>Les maux de dos et les raideurs ne sont pas n\u00e9cessairement le signe que vous avez des l\u00e9sions corporelles, mais c&rsquo;est un signal provenant de votre cerveau qu&rsquo;il se passe quelque chose qu&rsquo;il n&rsquo;aime pas.<\/p>\n<\/blockquote>\n<p>La vid\u00e9o ci-dessus pr\u00e9sente une routine qui d\u00e9tend essentiellement votre dos et vous aide \u00e0 mieux bouger, et un meilleur mouvement se traduit \u00e9galement par de meilleures performances en salle de sport. Voici un aper\u00e7u des six \u00e9tirements du dos\u00a0:<\/p>\n<ul>\n<li>\n<p><strong>Extension sujette\u00a0: <\/strong>En position couch\u00e9e sur le ventre, appuyez-vous sur vos coudes et soulevez uniquement le haut de votre dos du sol tout en serrant vos omoplates. Faites attention \u00e0 ne pas vous engager et \u00e0 ne pas exercer de pression sur le bas du dos.<\/p>\n<\/li>\n<li>\n<p><strong>Remuer la queue\u00a0: <\/strong>Vous \u00eates sur vos mains, sous vos \u00e9paules, et vos genoux sont derri\u00e8re vos hanches. Soulevez vos pieds du sol et remuez-vous d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre tout en gardant le dos plat. Le mouvement consiste principalement \u00e0 se pencher d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre, en utilisant vos genoux pour pivoter. <\/p>\n<\/li>\n<li>\n<p><strong>Courbe lat\u00e9rale quadrup\u00e8de\u00a0: <\/strong>C&rsquo;est comme la pose de l&rsquo;enfant du yoga, o\u00f9 vous \u00eates \u00e0 genoux, pench\u00e9 en avant et \u00e9tirez vos bras et vos mains devant vous. Ici, cependant, vous vous penchez \u00e9galement \u00e0 45 degr\u00e9s de chaque c\u00f4t\u00e9 pour \u00e9tirer vos muscles dorsaux. <\/p>\n<\/li>\n<li>\n<p><strong>Rotation du torse quadrup\u00e8de\u00a0: <\/strong>Celui-ci peut \u00eatre difficile pour les personnes ayant une faible flexibilit\u00e9 des \u00e9paules et du haut du dos. Commencez \u00e0 genoux, placez un bras derri\u00e8re vous comme une aile de poulet, avec votre main sur le bas de votre dos et faites comme si vous essayiez de pointer le coude pli\u00e9 vers le plafond. <\/p>\n<\/li>\n<li>\n<p><strong>Demi-cr\u00eape : <\/strong>Asseyez-vous sur le sol et tendez une jambe sur le c\u00f4t\u00e9 et l\u2019autre jambe rentr\u00e9e dans le corps. Pliez lentement votre torse vers le c\u00f4t\u00e9 de la jambe tendue.<\/p>\n<\/li>\n<li>\n<p><strong>Un cadre pour s&rsquo;accroupir\u00a0: <\/strong>Celui-ci combine plusieurs mouvements et peut \u00eatre assez avanc\u00e9. Vous commencez \u00e0 peu pr\u00e8s dans une position de chien vers le bas. Concentrez-vous simplement sur le maintien de vos bras et de votre dos droits, m\u00eame si vous ne pouvez pas garder vos jambes droites. Ensuite, accroupissez-vous, faites une pause et revenez au chien descendant, tout en gardant les mains au sol tout le temps.<\/p>\n<\/li>\n<\/ul>\n<p>Bien s\u00fbr, n\u2019essayez jamais de surmonter la douleur si elle survient. Pour plus d\u2019informations sur chaque exercice, consultez le lien ci-dessous. Et si vous avez besoin de d\u00e9monstrations d&rsquo;exercices, appuyez sur le bouton de lecture de la vid\u00e9o ci-dessus.<\/p>\n<p>6 \u00e9tirements du dos pour am\u00e9liorer la mobilit\u00e9 de la colonne vert\u00e9brale et vous permettre de mieux bouger | GMB Fitness<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les raisons de la sensation d\u2019inconfort le long du dos sont assez complexes, mais rester trop assis ou rester trop longtemps dans la m\u00eame position<\/p>\n","protected":false},"author":1,"featured_media":3271,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[294,3929,261,3927,1503,81,3928,164,8],"class_list":["post-3270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante","tag-aider","tag-bouger","tag-dos","tag-etirements","tag-mieux","tag-pour","tag-raide","tag-sentir","tag-votre","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Six \u00e9tirements pour aider votre dos raide \u00e0 se sentir et \u00e0 mieux bouger | Vie Associative<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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Passionn\u00e9 par le monde associatif depuis plus de 10 ans, j'ai \u00e0 c\u0153ur de partager des histoires inspirantes et de mettre en lumi\u00e8re les initiatives locales. Mon objectif est de sensibiliser et d'encourager l'engagement communautaire \u00e0 travers mes articles.","sameAs":["https:\/\/vieassociative.be\/"]}]}},"_links":{"self":[{"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/posts\/3270"}],"collection":[{"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/comments?post=3270"}],"version-history":[{"count":0,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/posts\/3270\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/media\/3271"}],"wp:attachment":[{"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/media?parent=3270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/categories?post=3270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vieassociative.be\/actualites\/wp-json\/wp\/v2\/tags?post=3270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}