{"id":109,"date":"2026-10-14T12:50:06","date_gmt":"2026-10-14T12:50:06","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=109"},"modified":"2026-10-15T17:13:14","modified_gmt":"2026-10-15T17:13:14","slug":"etirements-pectoraux","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-pectoraux\/","title":{"rendered":"\u00c9tirements pectoraux"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Assis toute la journ\u00e9e, les \u00e9paules s&rsquo;arrondissent et les pectoraux se raccourcissent. Ces \u00e9tirements ouvrent la poitrine.<\/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-p-wall.png\" alt=\"Illustration : \u00e9tirement des pectoraux, bras tendu contre un mur\" class=\"wp-image-329\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-wall.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-wall-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-p-clasp.png\" alt=\"Illustration : mains jointes dans le dos, bras tendus vers l'arri\u00e8re\" class=\"wp-image-330\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-clasp.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-clasp-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-p-open.png\" alt=\"Illustration : ouverture des bras en V pour \u00e9tirer la poitrine\" class=\"wp-image-331\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-open.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-p-open-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 contre le mur<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : pectoraux et avant de l&rsquo;\u00e9paule<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Place-toi debout \u00e0 c\u00f4t\u00e9 d&rsquo;un mur, le bras tendu \u00e0 hauteur d&rsquo;\u00e9paule, la paume \u00e0 plat contre le mur.<\/li>\n\n\n\n<li>Fais pivoter doucement ton buste \u00e0 l&rsquo;oppos\u00e9 du mur.<\/li>\n\n\n\n<li>Garde l&rsquo;\u00e9paule basse et le bras dans l&rsquo;alignement.<\/li>\n\n\n\n<li>Respire calmement et rel\u00e2che la tension \u00e0 chaque expiration.<\/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>Les mains jointes dans le dos<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : pectoraux et avant des \u00e9paules<\/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, le dos droit, les pieds \u00e0 la largeur du bassin.<\/li>\n\n\n\n<li>Joins tes mains derri\u00e8re le dos, les doigts entrelac\u00e9s.<\/li>\n\n\n\n<li>Tends les bras et l\u00e8ve-les doucement vers l&rsquo;arri\u00e8re.<\/li>\n\n\n\n<li>Garde la poitrine ouverte et le regard droit devant toi.<\/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>L&rsquo;ouverture des bras<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : pectoraux et haut de la poitrine<\/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 bras le long du corps.<\/li>\n\n\n\n<li>\u00c9carte les bras en V, les paumes tourn\u00e9es vers l&rsquo;avant.<\/li>\n\n\n\n<li>Ouvre bien la poitrine en rapprochant tes omoplates.<\/li>\n\n\n\n<li>Respire profond\u00e9ment, sans cambrer le bas du dos.<\/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>Assis toute la journ\u00e9e, les \u00e9paules s&rsquo;arrondissent et les pectoraux se raccourcissent. Ces \u00e9tirements ouvrent la poitrine. L&rsquo;\u00e9tirement contre le mur Zone cibl\u00e9e : pectoraux et avant de l&rsquo;\u00e9paule Le mouvement R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, 2 fois de chaque c\u00f4t\u00e9. Les mains jointes dans le dos Zone cibl\u00e9e : pectoraux et avant &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-pectoraux\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements pectoraux\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-109","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/109","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=109"}],"version-history":[{"count":2,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/109\/revisions"}],"predecessor-version":[{"id":348,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/109\/revisions\/348"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}