{"id":111,"date":"2026-10-14T12:50:31","date_gmt":"2026-10-14T12:50:31","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=111"},"modified":"2026-10-15T17:13:15","modified_gmt":"2026-10-15T17:13:15","slug":"etirements-epaules","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-epaules\/","title":{"rendered":"\u00c9tirements \u00e9paules"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Les \u00e9paules encaissent beaucoup au quotidien : \u00e9cran, sac, stress. Ces trois mouvements les assouplissent en douceur.<\/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-s-arcs.png\" alt=\"Illustration : cercles de bras, bras tendus sur les c\u00f4t\u00e9s\" class=\"wp-image-326\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-arcs.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-arcs-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-s-cross.png\" alt=\"Illustration : \u00e9tirement crois\u00e9 du bras devant la poitrine\" class=\"wp-image-327\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-cross.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-cross-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-s-wall.png\" alt=\"Illustration : gliss\u00e9 des bras le long d'un mur, dos contre le mur\" class=\"wp-image-328\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-wall.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-s-wall-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>Les cercles de bras<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : articulation de l&rsquo;\u00e9paule et haut 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>Tiens-toi debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur du bassin.<\/li>\n\n\n\n<li>\u00c9carte les bras sur les c\u00f4t\u00e9s, \u00e0 hauteur d&rsquo;\u00e9paules.<\/li>\n\n\n\n<li>Dessine de petits cercles, puis agrandis-les progressivement.<\/li>\n\n\n\n<li>Garde la nuque d\u00e9tendue et respire calmement.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : 10 cercles vers l&rsquo;avant, puis 10 vers l&rsquo;arri\u00e8re.<\/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;\u00e9tirement crois\u00e9 du bras<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : arri\u00e8re 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>Tiens-toi debout, le dos droit.<\/li>\n\n\n\n<li>Am\u00e8ne le bras droit tendu devant ta poitrine, en travers du corps.<\/li>\n\n\n\n<li>Avec la main gauche, maintiens-le doucement au niveau du coude.<\/li>\n\n\n\n<li>Garde les \u00e9paules basses et respire sans forcer.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 20 \u00e0 30 secondes, puis change de bras.<\/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 gliss\u00e9s contre le mur<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : \u00e9paules, pectoraux et haut 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>Place-toi dos contre un mur, les pieds l\u00e9g\u00e8rement avanc\u00e9s.<\/li>\n\n\n\n<li>Plie les coudes \u00e0 hauteur d&rsquo;\u00e9paules, le dos des mains vers le mur.<\/li>\n\n\n\n<li>Fais glisser lentement tes bras vers le haut, sans d\u00e9coller le dos du mur.<\/li>\n\n\n\n<li>Redescends en gardant les \u00e9paules basses, sans douleur.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : 8 \u00e0 10 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>Les \u00e9paules encaissent beaucoup au quotidien : \u00e9cran, sac, stress. Ces trois mouvements les assouplissent en douceur. Les cercles de bras Zone cibl\u00e9e : articulation de l&rsquo;\u00e9paule et haut du dos Le mouvement R\u00e9p\u00e9titions : 10 cercles vers l&rsquo;avant, puis 10 vers l&rsquo;arri\u00e8re. L&rsquo;\u00e9tirement crois\u00e9 du bras Zone cibl\u00e9e : arri\u00e8re de l&rsquo;\u00e9paule Le mouvement &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-epaules\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements \u00e9paules\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-111","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/111","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=111"}],"version-history":[{"count":4,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/111\/revisions"}],"predecessor-version":[{"id":349,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/111\/revisions\/349"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=111"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}