{"id":105,"date":"2026-10-14T12:49:23","date_gmt":"2026-10-14T12:49:23","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=105"},"modified":"2026-10-15T17:13:14","modified_gmt":"2026-10-15T17:13:14","slug":"etirements-bras-et-dos","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-bras-et-dos\/","title":{"rendered":"\u00c9tirements bras et dos"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Bras tendus par l&rsquo;effort, dos charg\u00e9 par la journ\u00e9e : ces trois \u00e9tirements rel\u00e2chent le haut du corps.<\/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-b-triceps.png\" alt=\"Illustration : \u00e9tirement du triceps, main derri\u00e8re la t\u00eate\" class=\"wp-image-335\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-triceps.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-triceps-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-b-child.png\" alt=\"Illustration : posture de l'enfant, bras tendus devant soi\" class=\"wp-image-336\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-child.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-child-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-b-hug.png\" alt=\"Illustration : dos rond, bras tendus devant soi, mains jointes\" class=\"wp-image-337\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-hug.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-b-hug-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>L&rsquo;\u00e9tirement du triceps<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : arri\u00e8re du bras<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tiens-toi debout ou assis, le dos droit.<\/li>\n\n\n\n<li>L\u00e8ve un bras, plie le coude et am\u00e8ne la main derri\u00e8re la t\u00eate, entre les omoplates.<\/li>\n\n\n\n<li>Avec l&rsquo;autre main, pousse doucement le coude vers l&rsquo;arri\u00e8re.<\/li>\n\n\n\n<li>Respire calmement, sans cambrer 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 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 posture de l&rsquo;enfant<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : dos, \u00e9paules et bras<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mets-toi \u00e0 genoux, les orteils joints et les genoux l\u00e9g\u00e8rement \u00e9cart\u00e9s.<\/li>\n\n\n\n<li>Assieds-toi sur tes talons et penche le buste vers l&rsquo;avant.<\/li>\n\n\n\n<li>Tends les bras devant toi, les paumes pos\u00e9es au sol.<\/li>\n\n\n\n<li>Rel\u00e2che la nuque et respire profond\u00e9ment.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 30 \u00e0 40 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 dos rond, mains jointes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : haut du dos et omoplates<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tiens-toi debout, les genoux l\u00e9g\u00e8rement fl\u00e9chis.<\/li>\n\n\n\n<li>Joins les mains devant toi, les bras tendus \u00e0 hauteur d&rsquo;\u00e9paules.<\/li>\n\n\n\n<li>Arrondis le haut du dos en poussant les mains vers l&rsquo;avant.<\/li>\n\n\n\n<li>Baisse la t\u00eate et respire calmement.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 15 \u00e0 20 secondes, 3 fois.<\/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>Bras tendus par l&rsquo;effort, dos charg\u00e9 par la journ\u00e9e : ces trois \u00e9tirements rel\u00e2chent le haut du corps. L&rsquo;\u00e9tirement du triceps Zone cibl\u00e9e : arri\u00e8re du bras Le mouvement R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9. La posture de l&rsquo;enfant Zone cibl\u00e9e : dos, \u00e9paules et bras Le mouvement R\u00e9p\u00e9titions &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-bras-et-dos\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements bras et dos\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-105","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/105","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=105"}],"version-history":[{"count":2,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/105\/revisions"}],"predecessor-version":[{"id":346,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/105\/revisions\/346"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}