{"id":489,"date":"2022-02-25T12:17:38","date_gmt":"2022-02-25T11:17:38","guid":{"rendered":"http:\/\/coach-d-azur.com\/?page_id=489"},"modified":"2022-02-25T13:18:10","modified_gmt":"2022-02-25T12:18:10","slug":"les-etirements","status":"publish","type":"page","link":"https:\/\/coach-d-azur.com\/index.php\/les-etirements\/","title":{"rendered":"Les \u00e9tirements"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"489\" class=\"elementor elementor-489\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ce84bd8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ce84bd8\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-147fa233\" data-id=\"147fa233\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b512bf2 elementor-widget elementor-widget-image\" data-id=\"4b512bf2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.5.6 - 28-02-2022 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"210\" src=\"https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/gilles-marouani-masseur-kinesitherapeute-logo-test-02.png\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/gilles-marouani-masseur-kinesitherapeute-logo-test-02.png 435w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/gilles-marouani-masseur-kinesitherapeute-logo-test-02-300x145.png 300w\" sizes=\"auto, (max-width: 435px) 100vw, 435px\" style=\"width:100%;height:48.28%;max-width:435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1d8228bc\" data-id=\"1d8228bc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73f245de hfe-nav-menu__align-right 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data-widget_type=\"navigation-menu.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t<div class=\"hfe-nav-menu hfe-layout-horizontal hfe-nav-menu-layout horizontal hfe-pointer__none\" data-layout=\"horizontal\">\n\t\t\t\t<div class=\"hfe-nav-menu__toggle elementor-clickable\">\n\t\t\t\t\t<div class=\"hfe-nav-menu-icon\">\n\t\t\t\t\t\t<i aria-hidden=\"true\" tabindex=\"0\" class=\"fas fa-align-justify\"><\/i>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<nav class=\"hfe-nav-menu__layout-horizontal hfe-nav-menu__submenu-arrow\" data-toggle-icon=\"&lt;i aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;fas fa-align-justify&quot;&gt;&lt;\/i&gt;\" data-close-icon=\"&lt;i aria-hidden=&quot;true&quot; tabindex=&quot;0&quot; class=&quot;far fa-window-close&quot;&gt;&lt;\/i&gt;\" data-full-width=\"yes\"><ul id=\"menu-1-73f245de\" class=\"hfe-nav-menu\"><li id=\"menu-item-140\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children parent hfe-has-submenu hfe-creative-menu\"><div class=\"hfe-has-submenu-container\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/le-centre\/\" class = \"hfe-menu-item\">Le centre de soins<span class='hfe-menu-toggle sub-arrow hfe-menu-child-0'><i class='fa'><\/i><\/span><\/a><\/div><button class=\"sub-menu-toggle\" aria-expanded=\"false\" onClick=\"twentytwentyoneExpandSubMenu(this)\"><span class=\"icon-plus\"><svg class=\"svg-icon\" width=\"18\" height=\"18\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M18 11.2h-5.2V6h-1.6v5.2H6v1.6h5.2V18h1.6v-5.2H18z\" fill=\"currentColor\"\/><\/svg><\/span><span class=\"icon-minus\"><svg class=\"svg-icon\" width=\"18\" height=\"18\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M6 11h12v2H6z\" fill=\"currentColor\"\/><\/svg><\/span><span class=\"screen-reader-text\">Ouvrir le menu<\/span><\/button>\n<ul class=\"sub-menu\">\n\t<li id=\"menu-item-1018\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/la-kinesitherapie\/\" class = \"hfe-sub-menu-item\">La Kin\u00e9sith\u00e9rapie<\/a><\/li>\n\t<li id=\"menu-item-178\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-massages\/\" class = \"hfe-sub-menu-item\">Les massages<\/a><\/li>\n\t<li id=\"menu-item-176\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-dispositifs-medicaux\/\" class = \"hfe-sub-menu-item\">Les dispositifs m\u00e9dicaux<\/a><\/li>\n\t<li id=\"menu-item-417\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-ondes-de-choc\/\" class = \"hfe-sub-menu-item\">Les ondes de choc<\/a><\/li>\n\t<li id=\"menu-item-182\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/soin-esthetique\/\" class = \"hfe-sub-menu-item\">Les soins esth\u00e9tiques<\/a><\/li>\n<\/ul>\n<\/li>\n<li id=\"menu-item-141\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children parent hfe-has-submenu hfe-creative-menu\"><div class=\"hfe-has-submenu-container\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/conseils\/\" class = \"hfe-menu-item\">Conseils<span class='hfe-menu-toggle sub-arrow hfe-menu-child-0'><i class='fa'><\/i><\/span><\/a><\/div><button class=\"sub-menu-toggle\" aria-expanded=\"false\" onClick=\"twentytwentyoneExpandSubMenu(this)\"><span class=\"icon-plus\"><svg class=\"svg-icon\" width=\"18\" height=\"18\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M18 11.2h-5.2V6h-1.6v5.2H6v1.6h5.2V18h1.6v-5.2H18z\" fill=\"currentColor\"\/><\/svg><\/span><span class=\"icon-minus\"><svg class=\"svg-icon\" width=\"18\" height=\"18\" aria-hidden=\"true\" role=\"img\" focusable=\"false\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M6 11h12v2H6z\" fill=\"currentColor\"\/><\/svg><\/span><span class=\"screen-reader-text\">Ouvrir le menu<\/span><\/button>\n<ul class=\"sub-menu\">\n\t<li id=\"menu-item-171\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-has-children hfe-has-submenu hfe-creative-menu\"><div class=\"hfe-has-submenu-container\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/exercice-physique\/\" class = \"hfe-sub-menu-item\">Exercices physiques<span class='hfe-menu-toggle sub-arrow hfe-menu-child-1'><i class='fa'><\/i><\/span><\/a><\/div>\n\t<ul class=\"sub-menu\">\n\t\t<li id=\"menu-item-523\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/un-ventre-plat\/\" class = \"hfe-sub-menu-item\">Un ventre plat<\/a><\/li>\n\t\t<li id=\"menu-item-473\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/le-cardio-training\/\" class = \"hfe-sub-menu-item\">Le cardio training<\/a><\/li>\n\t\t<li id=\"menu-item-472\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/la-course-a-pied\/\" class = \"hfe-sub-menu-item\">La course \u00e0 pied<\/a><\/li>\n\t\t<li id=\"menu-item-499\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-etirements\/\" class = \"hfe-sub-menu-item\">Les \u00e9tirements<\/a><\/li>\n\t\t<li id=\"menu-item-470\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-abdominaux\/\" class = \"hfe-sub-menu-item\">Les abdominaux<\/a><\/li>\n\t<\/ul>\n<\/li>\n\t<li id=\"menu-item-172\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/lalimentation\/\" class = \"hfe-sub-menu-item\">L\u2019alimentation<\/a><\/li>\n\t<li id=\"menu-item-177\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-entorses\/\" class = \"hfe-sub-menu-item\">Les entorses<\/a><\/li>\n\t<li id=\"menu-item-179\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-tendinites\/\" class = \"hfe-sub-menu-item\">Les tendinites<\/a><\/li>\n\t<li id=\"menu-item-173\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/larthrose\/\" class = \"hfe-sub-menu-item\">L\u2019arthrose<\/a><\/li>\n\t<li id=\"menu-item-174\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/le-mal-de-dos\/\" class = \"hfe-sub-menu-item\">Le mal de dos<\/a><\/li>\n\t<li id=\"menu-item-180\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/maigrir\/\" class = \"hfe-sub-menu-item\">Maigrir<\/a><\/li>\n\t<li id=\"menu-item-175\" class=\"menu-item menu-item-type-post_type menu-item-object-page hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/les-courbatures\/\" class = \"hfe-sub-menu-item\">Les courbatures<\/a><\/li>\n<\/ul>\n<\/li>\n<li id=\"menu-item-143\" class=\"menu-item menu-item-type-post_type menu-item-object-page parent hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/videos\/\" class = \"hfe-menu-item\">Arts<\/a><\/li>\n<li id=\"menu-item-181\" class=\"menu-item menu-item-type-post_type menu-item-object-page parent hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/meditation\/\" class = \"hfe-menu-item\">M\u00e9ditation<\/a><\/li>\n<li id=\"menu-item-144\" class=\"menu-item menu-item-type-post_type menu-item-object-page parent hfe-creative-menu\"><a href=\"https:\/\/coach-d-azur.com\/index.php\/contact\/\" class = \"hfe-menu-item\">Contact<\/a><\/li>\n<\/ul><\/nav>              \n\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f7fd568 elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f7fd568\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-44da6ea4\" data-id=\"44da6ea4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-601e4b13 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"601e4b13\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.5.6 - 28-02-2022 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Exercices physiques<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e26339 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"9e26339\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">10 \u00e9tirements basiques<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2054a3c1 animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"2054a3c1\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;,&quot;_animation_delay&quot;:700}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.5.6 - 28-02-2022 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#818a91;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#818a91;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Le bien fond\u00e9 des \u00e9tirements, aussi bien a titre pr\u00e9ventif que curatif, a \u00e9t\u00e9 scientifiquement d\u00e9montr\u00e9 dans de nombreuses pathologies traumatiques ou micro-traumatiques : claquage musculaire, tendinopathie, ost\u00e9ochondrose de croissance, syndrome douloureux rotulien, lombalgie&#8230;<\/p><p>Ce n\u2019est pas un ph\u00e9nom\u00e8ne de mode, comme certains le pr\u00e9tendent\u00a0!<\/p><p>C\u2019est un \u00e9l\u00e9ment indispensable de l\u2019entra\u00eenement en phase d\u2019\u00e9chauffement et de r\u00e9cup\u00e9ration que tout sportif devrait pratiquer.<\/p><p>Mais pour \u00eatre efficaces et sans danger; les \u00e9tirements doivent r\u00e9pondre a un certain nombre de principes techniques \u00e0 respecter.<\/p><h1>\u00a0<\/h1><h1>Pourquoi s&rsquo;\u00e9tirer ?<u><\/u><u><\/u><\/h1><p>\u00a0<\/p><p><strong><u>&#8211; Pour s\u2019\u00e9chauffer et pratiquer les activit\u00e9s physiques et sportives dans les meilleures conditions.<\/u><\/strong><\/p><p>Dans toutes les disciplines sportives,\u00a0 les \u00e9tirements sont une composante fondamentale d&rsquo;un \u00e9chauffement de bonne qualit\u00e9. Ils activent la circulation sanguine, augmentent la temp\u00e9rature corporelle et pr\u00e9parent les muscles, les tendons et les articulations \u00e0 l\u2019effort\u00a0 physique.<\/p><p>\u00a0<\/p><p><strong><u>&#8211; Pour \u00e9viter les accidents musculaires.<\/u><\/strong><\/p><p>Dans certaines activit\u00e9s sportives comme le football, la pratique syst\u00e9matique d&rsquo;exercices d\u2018\u00e9tirement est un des \u00e9l\u00e9ments fondamentaux de pr\u00e9vention qui a permis de r\u00e9duire de fa\u00e7on consid\u00e9rable le nombre des accidents musculaires.<\/p><p>Les articulations et les tendons tirent aussi des b\u00e9n\u00e9fices d&rsquo;une pratique r\u00e9guli\u00e8re des \u00e9tirements.<\/p><p>\u00a0<\/p><p><strong><u>&#8211; Pour entretenir et retrouver votre souplesse.<\/u><\/strong><\/p><p>La souplesse est une qualit\u00e9 physique de base qu&rsquo;il est absolument n\u00e9cessaire d\u2019entretenir pour pr\u00e9server l\u2019aisance et l\u2019harmonie des gestes, aussi bien dans la pratique sportive que dans la vie quotidienne.<\/p><p>Cette qualit\u00e9 physique, qui est naturelle chez l\u2018enfant, se perd r\u00e9guli\u00e8rement au fil des ans, ce qui se traduit progressivement par des articulations moins mobiles et des muscles plus raides.<\/p><p>La pratique r\u00e9guli\u00e8re des \u00e9tirements permet de limiter consid\u00e9rablement cette perte de souplesse et de lutter activement contre ces effets n\u00e9fastes.<\/p><p>\u00a0<\/p><p><strong><u>&#8211; Pour mieux r\u00e9cup\u00e9rer et mieux dormir.<\/u><\/strong><\/p><p>La encore tous les sportifs sont unanimes : les \u00e9tirements leur permettent d&rsquo;\u00e9vacuer plus vite et mieux les effets de la fatigue : douleurs articulaires et musculaires, contractures r\u00e9siduelles de l\u2019effort, jambes lourdes, courbatures &#8230;<\/p><p>Eliminer ces tensions corporelles est un \u00e9l\u00e9ment fondamental de la qualit\u00e9 de la r\u00e9cup\u00e9ration qui se fait gr\u00e2ce au sommeil.<\/p><p>En ce sens, les exercices d&rsquo;\u00e9tirement vont participer activement \u00e0 la conqu\u00eate de ce \u00ab\u00a0bon sommeil\u00a0\u00bb.<\/p><p>\u00a0<\/p><p><strong><u>&#8211; Pour lutter contre le stress et mieux vivre au quotidien.<\/u><\/strong><\/p><p>On sait en effet que la d\u00e9tente physique qui d\u00e9coule de la pratique sportive s\u2019accompagne syst\u00e9matiquement d\u2019une d\u00e9tente mentale. Les exercices d&rsquo;\u00e9tirement, qui sont d\u2019une tr\u00e8s grande efficacit\u00e9 pour \u00e9vacuer toutes les tensions corporelles, vont en m\u00eame temps d\u00e9tendre, relaxer, soulager les \u00e9tats de nervosit\u00e9 et lib\u00e9rer toutes les tensions psychiques que l&rsquo;on peut accumuler au quotidien.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3737ab8b\" data-id=\"3737ab8b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32d9812f animated-slow elementor-invisible elementor-widget elementor-widget-image\" data-id=\"32d9812f\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:1400}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"283\" height=\"1817\" src=\"https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/croquis-exercice.jpg\" class=\"attachment-medium_large size-medium_large\" alt=\"\" style=\"width:100%;height:642.05%;max-width:283px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d3007a4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3007a4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-54c1b8f\" data-id=\"54c1b8f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-c4acec8\" data-id=\"c4acec8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-de29949\" data-id=\"de29949\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-36d750c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"36d750c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1610a092\" data-id=\"1610a092\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4fc4fa08 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"4fc4fa08\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Les 8 conseils fondamentaux pour pratiquer les \u00e9tirements sans risque<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d22d6dc animated-slow elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"6d22d6dc\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInLeft&quot;,&quot;_animation_delay&quot;:700}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Les \u00e9tirements occupent une place capitale dans la pr\u00e9paration \u00e0 l\u2019effort, la r\u00e9cup\u00e9ration et la pr\u00e9vention des accidents musculaires, tendineux et articulaires du sportif<\/p><p>Le stretching est une pratique physique qui repose sur le respect de quelques principes fondamentaux \u00e9nonc\u00e9s ci-dessous. Alors, n&rsquo;h\u00e9sitez pas : \u00e9tirez-vous !<\/p><p><strong><u>1 \u2013 En douceur\u00a0:<\/u><\/strong><\/p><p>La mise en tension d&rsquo;un muscle, d&rsquo;un tendon et d\u2018une articulation doit toujours se faire en douceur, sans a-coup.<\/p><p>La posture doit simplement vous faire sentir l&rsquo;\u00e9tat de tension du muscle et votre approche doit toujours \u00eatre tr\u00e8s lente et contr\u00f4l\u00e9e.<\/p><p>\u00a0<\/p><p><strong><u>2 &#8211; 10 secondes\u00a0:<\/u><\/strong><\/p><p>Pour qu\u2019un \u00e9tirement soit efficace, il faut garder une posture d&rsquo;\u00e9tirement pendent un minimum de 10 secondes.<\/p><p>C&rsquo;est la dur\u00e9e n\u00e9cessaire pour qu&rsquo;il produise son effet d&rsquo;allongement sur le muscle et les tendons.<\/p><p>\u00a0<\/p><p><strong><u>3 &#8211; Plut\u00f4t \u00e0 chaud\u00a0:<\/u><\/strong><\/p><p>En pratique sportive, n&rsquo;abordez vos exercices d&rsquo;\u00e9tirement qu&rsquo;apr\u00e8s un l\u00e9ger \u00e9chauffement.<\/p><p>Par exemple, marchez ou trottinez quelques minutes avant d&rsquo;\u00e9tirer vos muscles des membres inf\u00e9rieurs.<\/p><p>\u00a0<\/p><p><strong><u>4 \u2013 En respirant\u00a0:<\/u><\/strong><\/p><p>Pensez \u00e0 respirer librement, en permanence, durant vos exercices.<\/p><p>Expirez pour aller plus loin dans votre \u00e9tirement et ne bloquez pas la respiration quand vous avez pris la posture d&rsquo;\u00e9tirement.<\/p><p>\u00a0<\/p><p><strong><u>5 &#8211; Sans douleur\u00a0:<\/u><\/strong><\/p><p>La douleur est un rep\u00e8re important : elle signifie que vous avez atteint votre limite du moment. Il est fondamental de respecter ce signal d\u2019alarme et surtout de ne pas chercher \u00e0\u00a0le vaincre en force &#8230; car c\u2019est dangereux.<\/p><p>\u00a0<\/p><p><strong><u>6 &#8211; En alternant\u00a0<\/u><\/strong>:<\/p><p>Il faut \u00e9tirer \u00e0 la suite les muscles faisant des actions oppos\u00e9s, (dits antagonistes) et faire syst\u00e9matiquement vos exercices \u00e0 droite et \u00e0 gauche pour un meilleur \u00e9quilibre musculaire et articulaire de l\u2019ensemble du corps.<\/p><p>\u00a0<\/p><p><strong><u>7 \u2013 Bien concentr\u00e9\u00a0:<\/u><\/strong><\/p><p>Il est tr\u00e8s important de porter toute votre attention sur les diff\u00e9rentes actions musculaires que vous ex\u00e9cutez et sur les sensations que vous ressentez au fur et \u00e0 mesure du d\u00e9roulement des\u00a0exercices. La pr\u00e9cision du travail est un \u00e9l\u00e9ment fondamental de progr\u00e8s des exercices d\u2019\u00e9tirement.<\/p><p>\u00a0<\/p><p><strong><u>8 \u2013Sans temps de ressort\u00a0:<\/u><\/strong><\/p><p>Ne faites jamais de temps de ressort : ils sont inutiles, car non seulement ils ne vous assouplissent pas, mais en plus ils sont dangereux pour vos muscles et vos articulations.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f41f6b elementor-widget elementor-widget-image\" data-id=\"8f41f6b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"234\" src=\"https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-1024x320.jpg\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-1024x320.jpg 1024w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-300x94.jpg 300w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-768x240.jpg 768w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-1536x480.jpg 1536w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement-1568x490.jpg 1568w, https:\/\/coach-d-azur.com\/wp-content\/uploads\/2022\/02\/serie-etirement.jpg 1920w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" style=\"width:100%;height:31.25%;max-width:1920px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ce17e1 elementor-widget elementor-widget-text-editor\" data-id=\"0ce17e1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u00a0<\/p><p><strong><u>Les principales formes d \u00e9tirement en pratique sportive, kin\u00e9sith\u00e9rapique et m\u00e9dicale<\/u><\/strong><\/p><p>\u00a0<\/p><p>Les techniques d&rsquo;\u00e9tirement ont beaucoup \u00e9volu\u00e9 durant ces derni\u00e8res ann\u00e9es, passant de mouvements dynamiques \u00e0 base de mouvements de lancer, \u00e0 des techniques plus douces, statiques ou actives, selon l\u2019objectif poursuivi, qui font actuellement l\u2019unanimit\u00e9 dans le milieu kin\u00e9sith\u00e9rapique et m\u00e9dical.<\/p><p><strong><u>Les \u00e9tirements dynamiques<\/u><\/strong>, ou balistiques, \u00e0 base de mouvements saccad\u00e9s<\/p><p>de lancer, de temps de ressort ou de balancer, ont \u00e9t\u00e9 pendant longtemps la seule forme<\/p><p>d\u2018\u00e9tirement employ\u00e9e dans le milieu sportif.<\/p><p>Ce mode de fonctionnement par \u00e0-coups pr\u00e9sentait un inconv\u00e9nient majeur : il d\u00e9clenchait le \u00ab\u00a0r\u00e9flexe d\u2019\u00e9tirement\u00a0\u00bb, m\u00e9canisme de d\u00e9fense du muscle, entra\u00eenant aussit\u00f4t une contraction qui limitait le mouvement.<\/p><p>Cette forme d&rsquo;\u00e9tirement ne se pratique plus du tout, ni dans le milieu sportif ni en kin\u00e9sith\u00e9rapie. Elle est \u00e0 proscrire formellement\u00a0!<\/p><p>Les techniques modernes visent toutes a inhiber le r\u00e9flexe d&rsquo;\u00e9tirement par une mise en tension lente et progressive du muscle. Elles se pr\u00e9sentent sous diff\u00e9rentes formes, utilisables selon l\u2019objectif poursuivi :<\/p><p><strong><u>1 &#8211; Les \u00e9tirements statiques passifs<\/u><\/strong><\/p><p>ils sont bas\u00e9s sur la simple mise sous tension musculaire, qui se d\u00e9compose en 3 temps :<\/p><ol><li>Prise de la bonne posture que l\u2019on va tenir de 10 a 30 secondes. C&rsquo;est l\u2019\u00e9tirement simple qui se fait sans forcer et jusqu\u2019\u00e0 la sensation d&rsquo;une tension l\u00e9g\u00e8re.<\/li><li>On peut accentuer cet \u00e9tirement par un \u00e9tirement complet, qui, dans la m\u00eame position, consiste \u00e0 intensifier l\u00e9g\u00e8rement, millim\u00e8tre par millim\u00e8tre, l\u2019\u00e9tirement simple, pendant 10 \u00e0 20 secondes suppl\u00e9mentaires.<\/li><li>On effectue un retour lent qui conduit \u00e0 la position de d\u00e9part.<\/li><\/ol><p>Cette forme d&rsquo;\u00e9tirement touche plus particuli\u00e8rement la fibre musculaire et permet d&rsquo;atteindre une amplitude tr\u00e8s importante par rapport a sa longueur de repos.<\/p><p>La tension passive est recommand\u00e9e en phase de r\u00e9cup\u00e9ration : imm\u00e9diatement apr\u00e8s l&rsquo;effort et durant les jours qui suivent la comp\u00e9tition.<\/p><p><strong><u>2 &#8211; Le Contracter &#8211; Rel\u00e2cher \u2013 Etirer<\/u><\/strong><\/p><p>Cette technique active associe une mise sous tension isom\u00e9trique pr\u00e9liminaire a une posture d&rsquo;\u00e9tirement.<\/p><ol><li>On effectue une contraction isom\u00e9trique, pendant 6 a 1 O secondes environ, sur le muscle qui va ensuite \u00eatre \u00e9tir\u00e9.<\/li><li>On rel\u00e2che cette contraction pendant 2 a 3 secondes.<\/li><li>On arrive a la phase d&rsquo;\u00e9tirement proprement dite qui sera maintenue 10 secondes environ.<\/li><\/ol><p>Cette m\u00e9thode de travail, qui utilise le principe d&rsquo;inhibition post-isom\u00e9trique, est la m\u00e9thode la plus employ\u00e9e parmi les formes de travail dites neuromusculaires qui mettent en jeu des processus visant a obtenir un meilleur rel\u00e2chement musculaire.<\/p><p><strong><u>3 &#8211; Les \u00e9tirements actifs en rotation<\/u><\/strong><\/p><p>Cette forme de travail prend en compte le fait que les insertions musculaires ne sont pas<\/p><p>toutes dirig\u00e9es suivant le m\u00eame axe, et qu\u2019il faut prendre le temps sur chaque position d\u2019\u00e9tirement de r\u00e9aliser les exercices en rotation interne puis externe pour toucher le maximum de fibres.<\/p><p>Pour un exercice en tension active, la dur\u00e9e de l\u2019exercice sera de 6 secondes, jusqu\u2019a ce que<\/p><p>le sujet per\u00e7oive une sensation d&rsquo;\u00e9tirement sub-douloureuse.<\/p><p>Pour un exercice en tension passive, la dur\u00e9e sera de 10 secondes et pourra \u00eatre r\u00e9p\u00e9t\u00e9 3 fois de suite.<\/p><p><strong><u>4 &#8211; Les \u00e9tirements actifs en co-contraction<\/u><\/strong><\/p><p>Le muscle a \u00e9tirer est mis en condition optimale d&rsquo;\u00e9tirement par la contraction active des antagonistes. Cette contraction met en jeu l\u2019inhibition r\u00e9ciproque qui va avoir comme effet de rel\u00e2cher l\u2019antagoniste que l\u2019on veut \u00e9tirer.<\/p><p><b>Conclusion<\/b><\/p><p>A l\u2019\u00e9chauffement, les sportifs pratiquent de pr\u00e9f\u00e9rence des \u00e9tirements actifs qui vont solliciter la jonction musculo-tendineuse, augmenter la chaleur interne du muscle, diminuer le coefficient de viscosit\u00e9 et \u00e9veiller le sens kinesth\u00e9sique.<\/p><p>En phase de r\u00e9cup\u00e9ration, ils pr\u00e9f\u00e8rent les \u00e9tirements passifs qui vont rendre leur extensibilit\u00e9 aux muscles, et aux tendons, leur mobilit\u00e9 aux articulations et favoriser le retour veineux du fait de l\u2019action des exercices au plan art\u00e9riel et capillaire.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element 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class=\"elementor-icon-list-text\">Conseils<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Ev\u00e8nements<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Vid\u00e9os<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-643d2a37\" data-id=\"643d2a37\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4f158c11 elementor-widget elementor-widget-heading\" data-id=\"4f158c11\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Liens rapides<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57889c87 elementor-mobile-align-center elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"57889c87\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Le mal de dos<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">L'exercice physique<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">L'alimentation<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">La m\u00e9ditation<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-590ae5ab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"590ae5ab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-28ec0980\" data-id=\"28ec0980\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div 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