{"id":133,"date":"2026-10-14T13:03:29","date_gmt":"2026-10-14T13:03:29","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=133"},"modified":"2026-10-15T11:19:44","modified_gmt":"2026-10-15T11:19:44","slug":"nuque-et-cervicales","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/nuque-et-cervicales\/","title":{"rendered":"Nuque\u00a0et\u00a0cervicales"},"content":{"rendered":"\n
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Les\u00a0rotations\u00a0des\u00a0\u00e9paules<\/strong><\/p>\n\n\n\n

Zone cibl\u00e9e : trap\u00e8zes et haut du dos<\/p>\n\n\n\n

Le mouvement<\/p>\n\n\n\n

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  1. Assieds-toi\u00a0ou\u00a0tiens-toi\u00a0debout,\u00a0les\u00a0bras\u00a0rel\u00e2ch\u00e9s.<\/li>\n\n\n\n
  2. Monte\u00a0doucement\u00a0les\u00a0\u00e9paules\u00a0vers\u00a0les\u00a0oreilles.<\/li>\n\n\n\n
  3. Fais-les\u00a0rouler\u00a0vers\u00a0l\u2019arri\u00e8re,\u00a0puis\u00a0redescends-les.<\/li>\n\n\n\n
  4. Respire\u00a0calmement\u00a0pendant\u00a0le\u00a0mouvement.<\/li>\n<\/ol>\n\n\n\n

    R\u00e9p\u00e9titions : 10 rotations vers l\u2019arri\u00e8re, puis 10 vers l\u2019avant.<\/p>\n<\/div>\n\n\n\n

    \n

    Le\u00a0double\u00a0menton\u00a0(Chin\u00a0Tuck)<\/strong><\/p>\n\n\n\n

    Zone cibl\u00e9e : muscles profonds du cou<\/p>\n\n\n\n

    Le mouvement<\/p>\n\n\n\n

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    1. Assieds-toi ou tiens-toi debout, le regard droit devant toi.<\/li>\n\n\n\n
    2. Recule doucement le menton vers l\u2019arri\u00e8re, comme pour cr\u00e9er un double menton.<\/li>\n\n\n\n
    3. Garde la t\u00eate droite, sans la pencher vers le bas.<\/li>\n\n\n\n
    4. Tiens 3 \u00e0 5 secondes, puis rel\u00e2che.<\/li>\n<\/ol>\n\n\n\n

      R\u00e9p\u00e9titions : 8 \u00e0 10 fois.<\/p>\n<\/div>\n\n\n\n

      \n

      \u00c9tirement\u00a0lat\u00e9ral\u00a0de\u00a0la\u00a0nuque<\/strong><\/p>\n\n\n\n

      Zone cibl\u00e9e : c\u00f4t\u00e9s du cou et trap\u00e8zes<\/p>\n\n\n\n

      Le mouvement<\/p>\n\n\n\n

        \n
      1. Assieds-toi le dos droit, les \u00e9paules rel\u00e2ch\u00e9es.<\/li>\n\n\n\n
      2. Incline doucement la t\u00eate vers l\u2019\u00e9paule droite, sans lever celle-ci.<\/li>\n\n\n\n
      3. Maintiens la position 15 \u00e0 20 secondes, puis change de c\u00f4t\u00e9.<\/li>\n<\/ol>\n\n\n\n

        R\u00e9p\u00e9titions : 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n<\/div>\n\n\n\n

        <\/p>\n","protected":false},"excerpt":{"rendered":"

        Les\u00a0rotations\u00a0des\u00a0\u00e9paules Zone cibl\u00e9e : trap\u00e8zes et haut du dos Le mouvement R\u00e9p\u00e9titions : 10 rotations vers l\u2019arri\u00e8re, puis 10 vers l\u2019avant. Le\u00a0double\u00a0menton\u00a0(Chin\u00a0Tuck) Zone cibl\u00e9e : muscles profonds du cou Le mouvement R\u00e9p\u00e9titions : 8 \u00e0 10 fois. \u00c9tirement\u00a0lat\u00e9ral\u00a0de\u00a0la\u00a0nuque Zone cibl\u00e9e : c\u00f4t\u00e9s du cou et trap\u00e8zes Le mouvement R\u00e9p\u00e9titions : 2 fois de chaque c\u00f4t\u00e9.<\/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-133","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/133","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=133"}],"version-history":[{"count":6,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/133\/revisions"}],"predecessor-version":[{"id":269,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/133\/revisions\/269"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}