{"id":22273,"date":"2022-12-27T09:00:00","date_gmt":"2022-12-27T09:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=10291"},"modified":"2024-03-04T16:17:20","modified_gmt":"2024-03-04T16:17:20","slug":"the-art-of-the-stretch","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2022\/12\/the-art-of-the-stretch\/","title":{"rendered":"L'art de l'\u00e9tirement"},"content":{"rendered":"
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\n Forme physique et nutrition<\/a> <\/div>\n\n

L'art de l'\u00e9tirement<\/h1>\n\n
\n\n 27 d\u00e9cembre 2022<\/span>\n\n
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Et si nous vous disions que la partie la plus importante de votre entra\u00eenement n'est pas de faire monter votre fr\u00e9quence cardiaque au-dessus d'un certain nombre ou de ne pas vous mettre au d\u00e9fi de soulever plus de poids qu'avant ? Cela peut surprendre beaucoup, mais le fait de s'\u00e9chauffer et de se rafra\u00eechir - et plus particuli\u00e8rement de s'\u00e9tirer - est l'une des meilleures choses que vous puissiez faire pour vous assurer de ne pas vous retrouver avec des blessures ou des douleurs.<\/p>\n<\/div>

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Si vous tirez un muscle ou modifiez une articulation, votre programme d\u2019entra\u00eenement devra \u00eatre suspendu. C'est quelque chose qui peut \u00eatre difficile pour de nombreuses personnes lorsqu'elles ont besoin de rester continuellement motiv\u00e9es pendant les mois d'hiver. De plus, les blessures pourraient \u00eatre plus graves \u00e0 mesure que nous vieillissons et que notre corps gu\u00e9rit plus lentement.<\/p>\n<\/div>

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S\u2019il y a bien un moment pour apprendre l\u2019art du stretching, c\u2019est maintenant. Le froid de l'hiver rend nos muscles plus tendus et un \u00e9tirement agr\u00e9able et relaxant peut faire du bien au corps.<\/p>\n<\/div>

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Dois-je simplement aller \u00e0 un cours de yoga ?<\/strong><\/p>\n<\/div>

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M\u00eame si beaucoup d'entre nous associent yoga<\/a> avec les \u00e9tirements et la flexibilit\u00e9, vous n'avez pas n\u00e9cessairement besoin de vous rendre en cours pour effectuer ce rituel avant ou apr\u00e8s l'entra\u00eenement. L\u2019avantage d\u2019un cours de yoga est qu\u2019un instructeur peut vous guider dans des mouvements conscients, ce qui est tr\u00e8s important si vous souhaitez b\u00e9n\u00e9ficier des bienfaits des \u00e9tirements sans en faire trop. Cependant, vous pouvez recr\u00e9er des \u00e9tirements conscients n'importe o\u00f9 et si vous connaissez les bases de l'alignement, votre routine d'\u00e9tirement n'a pas besoin de prendre une heure.<\/p>\n<\/div>

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Apporter un \u00e9quilibre au corps<\/strong><\/p>\n<\/div>

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Les avantages des \u00e9tirements vont au-del\u00e0 du fait de se sentir plus d\u00e9tendu apr\u00e8s votre entra\u00eenement. En fait, les \u00e9tirements peuvent aider \u00e0 \u00e9quilibrer votre corps, ce qui est la cl\u00e9 d\u2019une fonction kinesth\u00e9sique saine. Les d\u00e9s\u00e9quilibres, par exemple lorsqu'un ischio-jambier est plus tendu que l'autre, peuvent entra\u00eener des douleurs et un risque accru de blessure. Un muscle tendu, comme dans notre exemple des ischio-jambiers, peut tirer sur d'autres muscles, ligaments et articulations qui l'entourent, entra\u00eenant des douleurs dans le bas du dos ainsi que des hanches et des genoux qui semblent d\u00e9s\u00e9quilibr\u00e9s.<\/p>\n<\/div>

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Des \u00e9tirements pour vous aider \u00e0 vous d\u00e9tendre<\/strong><\/p>\n<\/div>

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Si vous souhaitez int\u00e9grer davantage d'\u00e9tirements \u00e0 votre routine (et apr\u00e8s avoir lu les avantages, nous esp\u00e9rons que vous le ferez), voici quelques mouvements faciles \u00e0 r\u00e9aliser pour aider votre corps \u00e0 se sentir plus flexible et plus d\u00e9tendu\u00a0:<\/p>\n<\/div>

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\u00c9tirement des ischio-jambiers debout (alias pli vers l'avant)<\/strong><\/p>\n<\/div>

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Tenez-vous debout, les pieds \u00e9cart\u00e9s de la largeur des hanches (ou plus rapproch\u00e9s, si cela vous semble plus confortable), pliez la taille et laissez le haut de votre corps s'\u00e9tirer vers le sol tout en gardant vos jambes droites ou l\u00e9g\u00e8rement pli\u00e9es au niveau des genoux. Votre t\u00eate peut sembler lourde lorsqu'elle penche vers le sol sous vous et peut saisir l'arri\u00e8re de vos jambes avec vos mains. Tenez cette pose entre 45 secondes et deux minutes (et n'oubliez pas de respirer).<\/p>\n<\/div>

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Fente<\/strong> (avec Spinal Twist en option)<\/strong><\/p>\n<\/div>

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Pour cet \u00e9tirement, gardez un pied en avant tout en utilisant l\u2019autre pour reculer en position de fente. Amenez vos mains au sol mais essayez de garder votre genou hors du sol. C'est la fente traditionnelle du coureur. Si vous n'\u00eates pas enceinte et que vous souhaitez ajouter une touche, essayez de lever la main qui se trouve \u00e0 l'ext\u00e9rieur de votre pied avant vers le plafond pendant que votre autre main reste en place. R\u00e9p\u00e9tez ceci de l\u2019autre c\u00f4t\u00e9.<\/p>\n<\/div>

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\u00c9tirement des triceps<\/strong><\/p>\n<\/div>

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Avec les bras au-dessus de votre t\u00eate, saisissez un coude avec votre main oppos\u00e9e et laissez le reste du bras tomber vers le milieu de votre dos. R\u00e9p\u00e9tez de l'autre c\u00f4t\u00e9.<\/p>\n<\/div>

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\u00c9tirement de la figure quatre<\/strong><\/p>\n<\/div>

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Pour celui-ci, allongez-vous sur le dos, les pieds plant\u00e9s au sol et les genoux fl\u00e9chis. Prenez votre pied droit et croisez votre cheville droite sur votre genou gauche. Passez votre bras droit dans le triangle cr\u00e9\u00e9 par vos jambes et joignez vos mains derri\u00e8re votre cuisse gauche. Maintenant, serrez votre genou gauche vers votre poitrine. Respirez tout en maintenant cet \u00e9tirement entre 30 secondes et deux minutes. R\u00e9p\u00e9tez l'\u00e9tirement de l'autre c\u00f4t\u00e9.<\/p>\n<\/div>

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Ce ne sont l\u00e0 que quelques-uns des \u00e9tirements que vous pouvez r\u00e9aliser au gymnase ou \u00e0 la maison. Par \u00e9tirer vos muscles<\/a> et en cr\u00e9ant plus de flexibilit\u00e9 dans votre corps, vous pouvez \u00e9viter les blessures et les raideurs post-entra\u00eenement ainsi que les courbatures et douleurs courantes. Int\u00e9grez ces mouvements \u00e0 votre routine avant et apr\u00e8s l'entra\u00eenement pour de meilleurs r\u00e9sultats\u00a0!<\/p>\n<\/div>

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<\/div>","protected":false},"excerpt":{"rendered":"

Les \u00e9tirements ne sont pas r\u00e9serv\u00e9s aux cours de yoga. <\/p>","protected":false},"author":6,"featured_media":10327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[1314,387],"tags":[1264,170,390,131,1265,1266],"service":[279,1367],"class_list":["post-22273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","tag-balance","tag-fitness","tag-health-wellness","tag-health-possible","tag-stretch","tag-yoga-class","service-orthopedics","service-rehabilitation-services"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nThe Art of the Stretch - Hancock Health<\/title>\n<meta name=\"description\" content=\"If you aren\u2019t incorporating some stretching into your pre- or post-workout rituals, you may be putting yourself at risk for injuries down the road. 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