{"id":103,"date":"2026-10-14T12:48:56","date_gmt":"2026-10-14T12:48:56","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=103"},"modified":"2026-10-15T17:13:13","modified_gmt":"2026-10-15T17:13:13","slug":"etirements-fessiers","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-fessiers\/","title":{"rendered":"\u00c9tirements fessiers"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Les fessiers travaillent beaucoup quand on bouge, mais aussi quand on reste assis. Les \u00e9tirer soulage le bas du dos et les hanches.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-four.png\" alt=\"Illustration : le \u00ab 4 \u00bb allong\u00e9, cheville crois\u00e9e sur le genou\" class=\"wp-image-338\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-four.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-four-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-fold.png\" alt=\"Illustration : flexion avant assise, jambes tendues, mains vers les pieds\" class=\"wp-image-339\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-fold.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-fold-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-knee.png\" alt=\"Illustration : genou ramen\u00e9 vers la poitrine, allong\u00e9 sur le dos\" class=\"wp-image-340\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-knee.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-g-knee-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Le \u00ab 4 \u00bb allong\u00e9<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : fessiers et piriforme (haut de la fesse)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Allonge-toi sur le dos, les genoux pli\u00e9s et les pieds \u00e0 plat.<\/li>\n\n\n\n<li>Croise la cheville droite sur le genou gauche, le genou droit ouvert vers l&rsquo;ext\u00e9rieur.<\/li>\n\n\n\n<li>Attrape l&rsquo;arri\u00e8re de ta cuisse gauche et rapproche-la doucement de ta poitrine.<\/li>\n\n\n\n<li>Garde la t\u00eate et les \u00e9paules pos\u00e9es au sol, et respire calmement.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>La flexion avant assise<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : fessiers, arri\u00e8re des cuisses et bas du dos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Assieds-toi sur le sol, les jambes allong\u00e9es devant toi.<\/li>\n\n\n\n<li>Allonge ton dos en gardant la poitrine ouverte.<\/li>\n\n\n\n<li>Penche-toi lentement vers l&rsquo;avant en amenant les mains vers tes pieds, sans forcer.<\/li>\n\n\n\n<li>Plie l\u00e9g\u00e8rement les genoux si tu sens une tension dans le bas du dos.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Le genou vers la poitrine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : fessiers et bas du dos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Allonge-toi sur le dos, les jambes tendues.<\/li>\n\n\n\n<li>Ram\u00e8ne un genou vers ta poitrine en l&rsquo;entourant de tes mains.<\/li>\n\n\n\n<li>Garde l&rsquo;autre jambe allong\u00e9e au sol et le bas du dos pos\u00e9.<\/li>\n\n\n\n<li>Respire lentement, puis change de jambe.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Le conseil Moov\u2019 :<\/strong> respire calmement, ne force jamais jusqu\u2019\u00e0 la douleur et adapte chaque mouvement \u00e0 tes capacit\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les fessiers travaillent beaucoup quand on bouge, mais aussi quand on reste assis. Les \u00e9tirer soulage le bas du dos et les hanches. Le \u00ab 4 \u00bb allong\u00e9 Zone cibl\u00e9e : fessiers et piriforme (haut de la fesse) Le mouvement R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9. La flexion avant &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-fessiers\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements fessiers\u00a0\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"inspiro_hide_featured_image":false,"footnotes":""},"class_list":["post-103","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/comments?post=103"}],"version-history":[{"count":3,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/103\/revisions"}],"predecessor-version":[{"id":345,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/103\/revisions\/345"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}